CrossFit
Warmup/Preparation – 20 min
Run 1 mile
+
10 minute Dynamic Warm-up
Skill – 15 min
Power Clean: 3,3,2,2,1,1
Conditioning – 15 min
Alternating EMOM X 10min:
Evens – 10 Power Cleans
Odds – 10 HSPU
Intensity – 155/105
Consistency – 95/65 & Scale HSPU
Mechanics – 65/45 & Regular Pushups
Recovery – 10 min
Pigeon 2 min/side
1/2 Split 2 min/side
Bootcamp
Warmup/Preparation – 20 min
Run 1 mile
+
10 minute Dynamic Warm-up
Skill – 15 min
Power Clean: 3,3,2,2,1,1
Conditioning – 15 min
Alternating EMOM X 10min:
Evens – 10 Power Cleans
Odds – 10 Pushups
Recovery – 10 min
Pigeon 2 min/side
1/2 Split 2 min/side
Olympic Weightlifting
Warmup/Preparation – 10 min
5 min Dynamic
+
Burgener W/U x 2
Skill/Strength – 20 min
Snatch: 60%/2, 70%/2, 75%/1, 80%/1, 85%/1, 90%/1, 95%/1, (85%/1)2
Skill/Strength – 10 min
Snatch Pull: (95%/2)4
Skill/Strength – 20 min
Front Squat:, 60%/2, 70%/2, 75%/2, 80%2, 85%/2, 90%/1
