CrossFit
Warmup/Preparation – 20 min
Dynamic Warm-Up
+
Burgener Warm Up
Skill/Strength – 20 min
Power Snatch + 2 OHS x5
*work from the floor
Conditioning – 15 min
Mechanics
AMRAP in 12 min:
10 Wall Balls (10/14)
10 V-Sits
10 Overhead Squats (35/65)
10 Hang Power Snatch (35/65)
Consistency
AMRAP in 12 min:
10 Wall Balls (14/20)
10 Toes To Bar
10 Overhead Squats (65/95)
10 Power Snatch (65/95)
Intensity
AMRAP in 12 min:
10 Wall Balls (14/20)
10 Toes To Bar
10 Overhead Squats (85/115)
10 Power Snatch (85/115)
Recovery – 5 min
Shoulders and Lats
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 20 min
Power Clean + 2 Front Squats
Conditioning – 15 min
Mechanics
AMRAP in 12 min:
10 Wall Balls (10/14)
10 V-Sits
10 Power Cleans
10 Front Squats
Recovery – 10 min
Hips
Sport
CrossFit Class
1) Warm up with class.
2) Deadlift 3@70%, 3@80%, 3+@90%
3) Intensity Conditioning with class
CrossFit Sport Class
Day Four:
Three sets:
*3 Bar mu beatswings
*5 partner dowel push downs
Three sets:
*5 jumping bar mu
Three sets:
* 1-3 spotted bar mu
Review: Ring mu
Three sets:
*3 ring swing
*3 banded transitions
Three sets:
* 1-3 spotted kipping ring mu or strict
Strength:
Three sets:
*5 strict box hspu/deficit if you can
*5-10 kipping ring dips
