CrossFit / CrossFit Express

Strength
Zero Bounce Deadlift
5x3

Scaled: ramp up
Rx: @70-82.5% of 1RM
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Conditioning
AMRAP 9 Minutes
4 Thrusters
8 Toes to Bar
12 Bar Facing Burpees

Scaled: 30/43kg - knee raises AHAP
Rx: 43/62kg

Extra
AMRAP 4:00 x 3
Rest 2:00
27/35 Calorie Row
Max Rep Push Ups In Remaining Time
(Score is total Push Ups)

Bootcamp

NEW Strength Cycle week 4 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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14' AMRAP

14cal row
14 alt DB snatch (adv. KB snatch)
14 C2B pullups (banded)

Weightlifting

Snatch Week 2
-> focus on consistency, efficiency @ heavier weights

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