Bootcamp

Skill/Strength: back squat
3x10 increasing weight

Conditioning: Team of 2: TC: 21'
2 Rounds:
50 KB high pull
run 200m together
50 KB push press
run 200m together
50 KB goblet squats
run 200m together

Light: 8/12kg
RX: 16/24kg
Adv: 20/32kg

CrossFit

Skill/Strength: 
3x8 OHS as heavy as possible

Conditioning: Team of 2: TC: 21'

1 Athlete working at a time. Athlete A
must complete a full round before
Athlete B can take over, and so on.
Each athlete completes each rep scheme once.

15 DL
12 hang power clean
9 STOH

12 DL
9 hang power clean
6 STOH

9 DL
6 hang power clean
3 STOH

6 DL
3 hang power clean
3 STOH

3 DL
3 hang power clean
3 STOH

*scale as needed

Light: 15/20kg
each round
RX: 35/55kg
Adv: 45/70kg

by Louie

 

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