CrossFit / CrossFit Express

Strength/Skill:
Coach's Choice
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Conditioning: 20' AMRAP
6 Chest to Bar Pull Ups
9 Push Ups
12 Kettlebell Swings

Scaled: banded - knee - 8/12kg
Rx: 16/24kg

Bootcamp

Strength Cycle week 4 of 4*
4-5 rounds of 8 reps (weight = week 3)

Pull-up (Banded)
Push-up (Plate)
KB/2KB Squat

*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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In teams of 2
4RFT (TC 12')

20 Knie raises (Adv.TTB) / Partner - DB OH hold 10/15kg (standing)
20 Jumping lunges / Partner - DB Goblet squat hold
20 Burpees over partner

*Always switch the movements with a partner.

Weightlifting

Clean + Jerk Week 2
-> focus on consistency, efficiency @ heavier weights

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