CrossFit
Warmup/Preparation – 15 min
Dynamic Stretch
Strength – 15 min
Wendler Lift of Choice:
75% x 5
85% x 3
95% x 1+
Conditioning – 20 min
Alternating EMOM x 12:
A) 40s Max Strict Pull-ups
B) 40s Max Hollow Rocks
C) 40s Max Strict HSPU
Consistency – Ring Rows & Regular Pushups
Mechanics – Scale as needed
Recovery – 10 min
Chest & Lats Foam Roll
Banded Shoulder Stretches
Bootcamp
Warmup/Preparation – 15 min
Same as CF
Skill – 15 min
Same as CF
Conditioning – 20 min
Same as CF
Accessory – 10 min
Same as CF
Pound Club
Primary – Snatch + overhead squat
WOD – 10mins E2MOM: 10x hang power snatch unbroken then 10mins E2MOM 10x OHS unbroken (aim for same weight as week 2)
