Bootcamp

Skill/Strength: 5x5 DB/KB Frontsquats
(go heavy --> 2 DB/KB in Front Rack Position)

Conditioning: 15' Amrap

10 DB/KB Frontsquats
10 DB/KB Push Presses
200 m run

Light: 5/10 kg
RX: 10/15 kg
A: 16/24 kg

CrossFit / CrossFit Express

Skill1: 1 power clean + 3 split jerk EMOM for 10min (A: 1+2 reps at 80%)

Conditioning: For time (12' TC)
9 power cleans (RX: 45/70kg, Adv 60/90kg)
9 burpee over bar
12 power cleans (RX 40/60kg, Adv 55/80kg)
12 burpee over bar
15 power cleans (RX 35/50kg, Adv 45/70kg)
15 burpee over bar

by Martina

Weightlifting

Snatch Week 2
-> focus on consistency, efficiency @ heavier weights

Comment