CrossFit / CrossFit Express

Strength
Snatch
6x3 @ 70-75%
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Conditioning
4 Rounds TC12'
10 Front Squats
10 Toes to Bar
10 Overhead Squats
10 Toes to Bar

scaled: 20/30 kg - sit ups
Rx: 35/50 kg

Extra
200m Run x 8
Rest 1:1

Bootcamp

4 Rounds / 10 reps

Negative step-ups (down - as slow as possible) 5L/5R
Bench press
See saw press
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Teams of 2 (TC 13')

30 Partner wall balls
30 Cal row (1 Rower per team)
25 Partner wall balls
25 Cal row
20 Partner wall balls
20 Cal row
15 Partner wall balls
15 Cal row
10 Partner wall balls
10 Cal row

Weightlifting

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

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