Bootcamp

Skill/Strength: work in 3s
5x8 deadlifts

Conditioning: 21-15-9 (12'TC)
KBPS
box jumps
pullups


Light: 8/12kg - 51cm - banded
RX: 16/24kg - 51/61cm
Adv: 24/32kg - 61/76cm - CTB

CrossFit

Skill/Strength: 1-legged deadlift
don't overload the bar, learn the
movement first. Find your balance
and descend. 6 reps per leg,
ramping up if you feel good,
otherwise, stay with empty barbell.

Conditioning: 2RFT (TC: 20')

25 DL
800m run
25 C2B
80 air squats

Light: 25/40kg - banded
RX: 55/75kg
Adv: 75/102kg

by Louie

 

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