Bootcamp

Skill/Strength: ramp up movements

Conditioning: teams of 3

A) 30' AMRAP of:
150 DB snatches
125 DB walking lunge steps
100 DB thrusters
75 burpees over DB

B) 30' row for max cal

Light: 5/10kg
RX: 10/15kg
Adv: 15/22,5kg, OH lunges

CrossFit

Skill/Strength: DB or KB OHS
6x4 single arm DB or KB OHS.
Ramp up.

Conditioning: 15' EMOM

ODD: 10 DB or KB OHS
EVEN: 12/15 calorie row

Light: KB 8/12kg - 8/10 cal row
RX: KB 16/24kg
Adv: DB 15/22,5kg

by Louie

Strength (front squat time ;)

5x5 front squat@80%
6x3 power cleans (singles)

accessory: 3x10/10 single leg RDLs
3x 1minute double KB/DB overhead walk

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