CrossFit / CrossFit Express

Strength
Power Snatch
EMOM for 8 Minutes
2 Reps

Scaled: ramp up
Rx: @75%+
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Conditioning
10 Rounds With a Partner* (TC: 20')
30 Air Squats
20 Push Ups
10 Toes to Bar
*Alternate full rounds. 5 rounds each*

Scaled: knee - knee raises AHAP

Bootcamp

Kipping technique

Kipping Pull-up, Butterfly, TTB, MU

Each athlete perform 5 Skin the cat.
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In teams of 2
(TC 14') Complete
*one work at a time

40 DB Snatches
40 Box step ups (Adv: Weighted with DB)
40 Renegade row (20 per arm)
40 DB Snatches
40 Box step ups
40 Renegade row
40 DB Snatches

*remaining time both wall-sit, each holding one DB.

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Weightlifting -> check Tuesday's WOD

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