Bootcamp

Skill/Strength: double DB power cleans
5x5 ramping up

Conditioning:
5' AMRAP
20 DUs
5 strict pullups

2' rest

5' AMRAP
10 double DB deadlifts
5 double DB cleans

Light: x2 SU - banded - 2x5/10kg
RX: 2x10/15kg
Adv: strict CTB - 2x15/22kg

CrossFit

Skill/Strength: tempo strict pull ups
6x3 4" up and 4" down. use bands
if necessary. 

Conditioning: for time (15'TC)
5-10-15-20-25-30-25-20-15-10-5 DUs
4 burpees + 8 jumping lunges between every round

Light: x2 SU
RX:
Adv: Double Under Flight
Simulator (TC: 15')

5-10-15-20-25-30-35-40-45-50-45-
40-35-30-25-20-15-10-5
double unders

All sets must be unbroken to continue
on. If you trip you do 3 rope climbs
or 10 ring rows. The trick is knowing
how much rest you need to get back
into your consistent rhythm.

by Louie
 

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