Bootcamp 8/1/18

CrossFit 201 – BootcampView Public WhiteboardMetcon (Time)4 Rounds 21 Wall Balls 15 Burpees 9 DB Step Ups (each leg) 20″” boxMetcon (Time)5 Rounds :10 hollow hold 10 V-Ups :10 hollow hold :30 rest

Wednesday WOD

CrossFit 201 – CrossFitView Public WhiteboardClean ComplexEMOTM 8 minutes 3 Power Cleans 1 Hang Power Clean 1Hang Squat Clean 6 Knees to Elbows *Use 70% of Power Clean for all sets *Touch and goMetcon (Time)4 Rounds 21 Wall Balls 15 Burpees 9 Weighted...

Tuesday WOD

CrossFit 201 – CrossFitView Public WhiteboardCore Strength/Stability6 rounds :15 Ring Support Hold :15 Rest 6 Rounds :15 Bottom of Ring Dip Hold :15 RestMetconMetcon (Time)Time Cap 25 minutes 1 mile run Then… 4 Rounds 5 Squat Cleans 225/155 RX+/ 185/135 RX 5 Bar...

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardBack Squat (4 x 4)@70%Metcon (AMRAP – Rounds and Reps)AMRAP 8 minutes 1,2,3,4,5… Jerks (from floor) 185/135RX+/ 155/105RX Rope Climbs

Bootcamp 7/30/18

CrossFit 201 – BootcampView Public WhiteboardMetcon (No Measure)6 Rounds In a 5 minute window: 400 meter run 21 Pushups 15 DB Clusters 9 Burpees *Rest remainder of the time *Scale run/ reps as needed so you have at least 1 minute of...