CrossFit / CrossFit Express

Strength
Push Press
4x4 @ 80%
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Conditioning
8 Rounds TC 15'
Alternating full rounds with a Partner (4 rds each)
2 Rope Climbs
20 DB Snatch
10 Toes to Bar

scaled: 4 strict (banded) pull ups - 10/15 kg - knee raises
Rx 15/22.5 kg

Extra
10-8-6-4-2
Push Ups
Ring Dips


Bootcamp

For time (TC 15')
600m run
12 Pull Ups
12 Double DB Box step overs
400m run
12 Pull Ups
12 Double DB Box step overs
200m run
12 Pull Ups
12 Double DB Box step overs

Max burpees in remaining time
(Score is total burpees)

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Alternating EMOM 12'

Back extentions
TTB / Knee raises
Plank
Arm heulers


Gymnastics / Pulling Focus (pull up) / week 1/5
- test week
- basic pulling strength

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