CrossFit / CrossFit Express

Strength
EMOM 12 Minutes
1 Squat Clean

Scaled: ramp up
Rx: @70-80%
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Conditioning
Every 5:00 for 15:00
Row 600m or Run 600m
20 alt. KB Snatch
Max Box Jump Over In Remaining Time
(Score is total Box Jump Overs)

Scaled: 8/12kg - 51cm
Rx: 16/24kg - 51/61cm

Extra
Death by Chest to Bar Pull Ups
Minute 1 - 1 CTB
Minute 2 - 2 CTB
Minute 3 - 3 CTB
Etc...

Bootcamp

NEW Strength Cycle week 3 of 4*
3-4 rounds of 10 reps (weight = week 1)

KB/DB Front squat
Push up (adv: weighted)
Pull-up (Banded; 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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10' AMRAP

30s wall sit (below parallel)
15 DB goblet squats
15 DB weighted sit ups (hold on your chest)

Weightlifting

Snatch Week 1
-> focus on consistency, efficiency @ moderate weights

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