Bootcamp

Skill/Strength: SDHP, 7-6-5-4-3 increase weight every round

Conditioning: for time (15'TC)
Check-in: 800m run
then 3 rounds of
12 SDHP
60 DUs
Check-out: 400m run

Light: 15/20kg - 1min DU practice
RX: 25/40kg
Adv: 35/50kg

CrossFit

Skill/Strength: power snatch
6x2

Conditioning: for time (12'TC)
40 DUs
18/15/12/9/6/3 hang power snatch

Light: 15/20kg
RX: 25/40kg
Adv: 35/50kg

by Beau

Strength

5x5 back squat @ 80% (heavy)
5x6 pullups

accessory: (go heavier than 26.06)
accumulate 3minutes of overhead walk (2xKBorDB)
4x10 goodmornings

Comment