CrossFit / CrossFit Express

Strength
Snatch
7x1 @ 80-90%
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Conditioning
AMRAP 8'
50/40 Calorie Row
Max Reps wall balls
in time remaining

scaled: 4/6 kg
Rx: 6/9 kg

3 Rounds
20 T2B
15m HS Walk
Rest 2:00

Bootcamp

4-5 Rounds / 8 reps (up weight)

Negative step-ups (down - as slow as possible) 5L/5R
Bench press
See saw press
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1x 200m run (warm up round - jogging tempo)

then

3 Rounds of

Sprint 200m
1' rest

then

5min max DU/SU/Speed Steps
* every 30sec perform 5 push ups

Snatch Week 3
-> focus on concentration and power
-> PR attempt

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