Bootcamp

Strength: back squats + (weighted) push-ups in teams of 3:
12' EMOM
A: 6 back squat
B: 6 push-up, weighted
C: rest (help B and spot A)

Condi: 12min AMRAP:
12 DB overhead lunge R
12 burpees
12 DB overhead lunge L
12 pull-up

Light: 5/10kg front rack lunge
Rx: 10/15kg
Adv: 15/22.5kg
by FabianB

CrossFit / CrossFit Express

Skill/Strength: 4x6 Sumo DL

Conditioning: 4 Rounds for max reps (19')
"Kettlebell Hell"
1' power swings
1' SDLHP
1' STOH
1' goblet squats
1' rest

Light: 8/12kg
RX: 12/16kg
Adv: 16/24kg

by Louie
W

Weightlifting
Snatch Week 1
-> focus on consistency, efficiency @ moderate weights

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