CrossFit / CrossFit Express

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

Scaled: ramp up
Rx: 52/84kg
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Conditioning
AMRAP 3 Minutes
Wallballs
Rest 2:00
AMRAP 3 Minutes
Burpee Box Jump Over (facing box)
Rest 2:00
AMRAP 3 Minutes
KB Snatch

Scaled: 3/6kg - 51cm - 8/12kg
Rx: 6/9kg - 51/61cm - 16/24kg

Extra
For Time
200m Sandbag Carry
Any style carry

Bootcamp

AMRAP - 21 minutes
400 meter Run
21 Push-Ups
15 Box Jumps
9 Pull-Ups
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Double TABATA

Hollow hold
Arch hold
V-Ups
Side plank Hipe raise L
Side plank Hipe raise R
Toe touches
"Star"-Plank hold
Bycicle

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Gymnastics/TTB_CORE Focus/W5

Work on getting a tight core for TTB
> improve balance and movement
> strict movements incorporated
> get comfortable with the core burning

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