CrossFit
Warmup/Preparation – 20 min
10 minute AMRAP:
30 Air Squats
20 Box Jumps
10 Burpees
+
10 minute Dynamic Warm-up
Skill – 15 min
10 minutes of Rope Climb Technique
-review
-progressions
-legless progressions
Conditioning – 20 min
6 Rounds For Time:
7 Burpee Box Jumps
14 Toes 2 Bar
7 DB Clusters
Intensity – 24/20″ box , 50/35lb DBs
Consistency – 20/16″ box, 40/25lb Dbs
Mechanics – scale as needed
Recovery – 10 min
Lizard 2 min / side
Couch Stretch 2 min / side
Bootcamp
Warmup/Preparation – 20 min
10 minute AMRAP:
30 Air Squats
20 Box Jumps
10 Burpees
+
10 minute Dynamic Warm-up
Skill – 15 min
10 minutes of Rope Climb Technique
-review
-progressions
-legless progressions
Conditioning – 20 min
6 Rounds For Time:
7 Burpee Box Jumps
14 Toes 2 Bar
7 DB Clusters
Recovery – 10 min
Lizard 2 min / side
Couch Stretch 2 min / side
Olympic Weightlifting
Warmup/Preparation – 10 min
5 min Dynamic
+
Burgener W/U x 2
Skill/Strength – 10 min
Pausing Overhead Squats 3,3,3
*full 3 count pause in hole
Skill/Strength – 15 min
Snatch Balance 3,3,3,3
Skill/Strength – 20 min
Pausing Snatch 3,3,3,3,3
*pause at mid thigh
*Goal is to improve on these skills from last week and the week before.
