CrossFit / CrossFit Express

Strength
Touch and Go Power Snatch
5x5 AHAP
(Heavier than last time)
-----
Conditioning
Every 2' for 16'
2 Rope Climbs
7 Front Squats

Scaled: 15/20kg (add 2.5kg after each round) - 12 banded strict pull ups
Rx: 30/40kg (add 5kg after each round)

Extra
Every 3 Minutes for 15 Minutes
45 Double Unders (135 SU)
1 Pegboard Climbs (20sec active hang)

Bootcamp

Kang Squats
4 sets, 6 reps @Tempo 32X1

*3 sec down, 2 sec hold at the bottom, stand fast up, 1 sec pause on top
-----
For time (TC: 15')
25 boxjumps
50 KB swings (adv. Power swings)
100 Goblet squats
50 KB swings (adv. Power swings)
25 box jumps

-----
Gymnastics/Block 2/W9

Work on kipping and high skilled elements C2
> improve kipping/high skill standards
> strict movements incorporated
> mix of Pulling and Pushing Strength

Comment