CrossFit / CrossFit Express

Strength
Every :30 for 6 Minutes
1 Squat Clean

Scaled: ramp up
Rx: @75-80%
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Conditioning
5 Rounds (15' running clock)
10/12 Calorie Row (Hard)
12 Power Snatch
Rest :60

Scaled: 20/30kg
Rx: 30/43kg

Extra
10-9-8-7-6-5-4-3-2-1
Burpee to 6" Target
Strict Pull Ups (banded)

Bootcamp

Strength Cycle week 3 of 4*
4-5 rounds of 6 reps (up weight)

Barbell Deadlift (lower body)
Barbell Floor 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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With a partner (TC 12')
3RFT

L-sit hang / 10 Burpees
L-sit (on the wall) / 100 Shoulder taps (in push up pos.)
Reverse plank / 20 Bear hug squats (with MB)

* A1 is holding a position untill A2 is done with the excercises, then switch.

Weightlifting

Clean + Jerk Week 2
-> focus on consistency, efficiency @ heavier weights

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