Bootcamp

Skill/Strength:
3x10
ring rows
DB/KB push press

Conditioning: (15' TC)
2 rounds:
15 pushups
20 DB snatch

run 800m

2 rounds:
15 pushups
20 DB snatch

Light: 5/10kg
RX: 10/15kg
Adv: 15/22,5kg

CrossFit

Skill/Strength: 3-pos power clean
find a heavy complex. Start at the
power position, then mid-thigh,
then from ground, power clean.

3x30 russian twists

Conditioning: DB Double "DT"
(10 rounds) TC: 20'

12 DL
9 hang power cleans
6 push jerks

Light: 5/10kg
RX: 10/15kg
Adv: 15/22,5kg

by Louie

 

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