CrossFit / CrossFit Express

Strength
Clean Grip "Library" Deadlifts
10-8-6-4-2
ramp up
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Conditioning
AMRAP 15 Minutes
10 Chest to Bar Pull Ups
5 Burpee Box Jump Overs
10 Deadlifts
5 Burpee Box Jump Overs

Scaled: banded - 51cm - 35/52kg
Rx: 51/61cm - 52/84kg

Extra
3 Rounds
8m Handstand Walk Directly into 10 HSPU
Rest :90

Bootcamp

Accessory strength

3x7 Bent over row (Share a barbell)
3x5 1 leg KB DL (5L / 5R)
3x12 Pull aparts (superband)

*rotate quick
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In teams of 2
Complete in 15min

1k row / partner im plank (800m girls team,900m mixed)
50 push-ups on the rower
50 MB partner thruster throws (rower length between athletes
50 Partner MB russian twists (between athletes,mb doesn't need to touch the ground)
25 Syncro burpees

Weightlifting

Clean + Jerk Week 1
-> focus on consistency, efficiency @ moderate weights

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