CrossFit / CrossFit Express

Strength
Back Squat 4x5

Scaled: ramp up
Rx: @75%
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Conditioning
21-15-9 (TC: 12')
Hang Clean and Jerk
Toes to Bar
Lateral Bar Burpees

Scaled: 20/35kg - knee raises AHAP
Rx: 35/52kg

Extra
3 Rounds
8/12 Calories on AAB/rower/ski
1 Max Set of Ring Muscle Ups

Bootcamp

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

Barbell Deadlift (lower body)
Barbell Florr Press (push)
Barbell Bent over Rows (pull)

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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12' AMRAP

2 dual DB thrusters
2 burpees
4 dual DB thrusters
4 burpees
6 dual DB thrusters
6 burpees
…continue pattern until time is up

Weightlifting

Snatch Week 3
-> focus on concentration and power
-> PR attempt

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