CrossFit / CrossFit Express

Strength
Back Squat
5x5

Scaled: ramp up
Rx: @70%
Then,
Find a 5RM Press Grip Bench Press
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Conditioning
For Time (TC: 8')
50 DB Box Step Ups with 1 DB
200 Double Unders

Scaled: 51cm - 7/10kg - x3 SU
Rx: 51/61cm - 15/22,5kg

Extra
For Time
8-7-6-5-4-3-2-1
Unbroken Bar Muscle Ups

Scaled: work on your strict pull up

Bootcamp

For time (TC 18')

20 Plate GTOH
40 Plate steps (both legs at the same time)
400m run
20 Push ups (Adv. weighted - Plate on your back)
40 Plate steps
400m run
20 Plate sit-ups
40 Plate steps
400m run
20 Plate OH lunges
40 Plate steps
400m run

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Interval 40" / 20"
3 Rounds

Flutter kicks
Reverse plank steps
Metronome (Scheibenwischer)

Weightlifting

Snatch Week 1
-> focus on consistency, efficiency @ moderate weights

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