CrossFit / CrossFit Express

Strength
10 Minutes to Find 1RM Snatch
(start with empty barbell)
Rest 5:00
then
Every :90 until failure
1 Snatch

Scaled: ramp up
Rx: 43/62kg
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Conditioning
3 Rounds (TC: 9')
10 Power Snatch
15 Box Jump Overs

Scaled: 20/35kg - 51cm
Rx: 35/52kg - 51/61cm

Extra
Complete these three tests in order:
1 Minute Max Calories on AAB
Rest 7 Minutes
3 Minute Max Calorie Row
Rest 3 Minutes
5 Minute Max 7.5m Shuttles
(foot on/past line, every 7.5m is 1 rep)

Bootcamp

3 - 4 rounds / 10 reps (up weight)
KB Sumo Squat
DB Lunges (10 reps per side)
Glut Bridge (weighted)
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EMOM (12')
ODD: 12 Burpees
EVEN: 36 SU

Weightlifting

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

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