Thursday-Saturday 170112-14 – Beginner

Thursday 1/12
Strength
Push Press 5×3, across (80-85% of your heaviest 3 reps from 1/4/17 & 1/5/17)

Conditioning
4 Minute AMRAP:
1 Wall Walk
5 Push Press (95/65)
10 Back Squats (95/65)

Rest 4 Minutes

4 Minute AMRAP:
1 Wall Walk
3 Push Press (95/65)
5 Back Squats (95/65)

Friday 1/13
Conditioning
Every 5:30 Minutes, for 6 Rounds complete for time:
400/350 m Row
15 American Kettlebell Swings (24/16)
10 Box Jumps with Step Down (24/20)
5 Chest to Bar Pull ups (Scaled: Jumping Chest to Bar Pull ups)

Saturday 1/14
Strength
Bench Press 5×5-7, increasing

Compare to 10/29/16.

Conditioning
A. Max Set of Unbroken Wall Balls (20/14)
Reference your score on 12/11/16 and 12/12/16. The goal is to exceed that number by 3-5 wall balls. (Cap = 150 Wallballs)
B. 500 Meter row for time.
Reference 12/11/16 and 12/12/16.. The goal is to shave off 2-4 seconds from your prior time.

Here’s what’s on tap for Sunday/Monday’s Beginner classes:

Strength
Back Squat 3×5, increasing
Then
Overhead Squats 3×5, increasing

Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (about 7-8 weeks). Focus on going heavy for your back squats and as heavy as your mobility allows for your overhead squats. Track your weights used each week, and try to increase the weights slightly from week to week.

Partner Conditioning
10 Rounds for time: (5 rounds each)
10 Overhead Squats (45/35)
8 Over the Bar Burpees

Complete one round before switching with your partner.