CrossFit / CrossFit Express

Strength
Touch and Go Power Snatch
5x5 AHAP

*we're looking for snappy and crisp power snatches. if you're pressing up, go down with the weight and work on technique
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Conditioning
3 Rounds (TC: 15')
25 Wallballs
20 Calorie Row
15 Toes to Bar

Scaled: 3/6kg - knee raises AHAP
Rx: 6/9kg

Extra
Every 2:00 for 12:00
8m HS Walk
Complete each length as fast as possible

Scaled: bear walk with DB's

Bootcamp

Single Leg DB RDL
4 sets, 8 reps per side

3sec down, 1 sec hold, stand fast up, 1 sec hold
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25-20-15-10-5 (TC: 12')
KB eye level swings (adv. power)
knee raises (adv. TTB)
burpees

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Weightlifting -> check Tuesday's WOD

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