CrossFit Express

Skill/Strength: overhead lunges
4x8 (4 each leg)

Conditioning: with a partner
2 rounds: (18'TC)
A1: 26 medball box stepups (A2 holds front rack)
A2: 26 medball box stepups (A1 holds front rack)
A1: 26 deadlifts (A2 200m run with medball)
A2: 26 deadlifts (A1 200m run with medball)

Light: 51cm - 25/30kg - 4/6kg
RX: 51/61cm - 40/65kg - 6/9kg
Adv: 51/61cm - 55/80kg - 9/14kg

CrossFit

Skill/Strength: thruster
10-8-6-4 ramping up

Conditioning: 16' EMOM
odd: 6/6 KB snatches + max deadlifts
even: rest

Light: 8/12kg - 25/30kg
RX: 16/24kg - 50/80kg
Adv: 24/32kg - 65/100kg

by Beau

Gymnastics

Week 1: Balance + Core

4x feet on box round the worlds (2 each way)
5x5 tuck ups (knees to chest, then toes to bar if possible)
5x5 single leg box jumps each leg

For time: 14' TC
buy in: 30 pushups
6 rounds:
6 pistols
9 box jump overs (no touch)
12 DB snatches (6/6)
check out: 30 pullups

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