CrossFit / CrossFit Express

Strength: Bench Press
Find a 3RM
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Conditioning: for time (TC: 12')
21-15-9
Power Cleans
7-5-3
Muscle Ups

Scaled: 20/35kg - burpee C2B pull ups
Rx: 35/52kg

Bootcamp

NEW Strength Cycle week 1 of 4*
3-4 rounds of 8 reps (15')

Seated DB/KB presses (8L/8R)
KB Row (8L/8R)
Box step-ups (fast up, 3sec down)(4L/4R) (Adv.Weighted)

*week 2: 3-4 rounds of 10 reps (weight = week 1)
week 3: 4-5 rounds of 6 reps (up weight)
week 4: 4-5 rounds of 8 reps (weight = week 3)
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(TC 12')
9 - 15 - 21 - 15 - 9

Du (x2 SU)
Push ups
KB Power Swings
Knee to Elbows (Adv.TTB)

Weightlifting

Clean + Jerk Week 3
-> focus on concentration and power
-> PR attempt

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