CrossFit Express

Skill/Strength: broad jumps
5x5 jumps for distance
3x5/5 single leg jumps for distance

Conditioning: for time (15' TC)
100 DUs buy in
10-9-8-7-6-5-4-3-2-1
KB high pulls
goble squats
pushups
100 DUs buy out

Light: knee pushups - 8/12kg - 200SUs
RX: 16/24kg
Adv: 20/32kg

CrossFit

Skill/Strength: hang power snatch
5x5 technique and ramp up (perfect reps, don't max out)

Conditioning: for time (15' TC)
21-18-15
DB snatch
pushups

2' rest

15-18-21
DB snatch
pushups

Light: knee pushups - 5/10kg
RX: 10/15kg
Adv: 15/22kg

by Beau

Gymnastics

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