Bootcamp

Skill/Strength: Front squat
6x3

Conditioning: with a partner
switch every minute, your score is total combined burpees and boxjumps

EMOM 8'
A1: 12 DB snatch
A2: max burpees

no rest

EMOM 8'
A1: 12 DB/KB thrusters
A2: max box jumps

Light: 5/10 Kg - 51cm
Rx: 10/15 Kg - 51/61cm
Adv: 15/22,5 Kg - 61/76cm

CrossFit

Skill/Strength: Front squat 15' to find 5RM of a day

Conditioning: with a partner (20' TC)
I go, U go (split however)
50 DB Snatch
70 Pistols
50 TTB
70 Burpee
50 Pull ups
70 Sit ups

Light: 5/10 Kg - Air squats - Knees to elbows
Rx: 10/15 Kg
Adv: 15/22,5 Kg

by Michal

Strength

3x8 jumping back squats (light weight, focus on being explosive from the bottom)
3x8 bent over barbel rows

accessory: 3x10 goodmornings
3x10 strict TTB

Comment