Thursday-Saturday 170420-22 – Beginner

Thursday 4/20
Strength
Every 3 minutes, for 5 sets:
3 Push Press, increasing

Conditioning
21-15-9 reps for time of:
Box Jumps with step down (24/20)
Push Press (95/65)
Air Squats

Friday 4/21
Strength/CrossFit.com WOD
Deadlift 5-5-3-3-3-1-1-1-1 reps

Saturday 4/22
Conditioning
“Fight Gone Worse”
3 rounds for total reps, 1 minute at each station, after each round 1 minute of rest.
1. Double Unders
2. Burpees
3. American Kettlebell Swings (24/16)
4. Wallballs (20/14)
5. Toes to Bar

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

Skill/Movement Prep
Kipping Swings for Toes to Bar

Conditioning
“Firestarter”
In teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Power Cleans (95/65)
75 Toes to Bar
50 Power Cleans (95/65)
75 Burpees over Bar
100 Calorie Row

One person working at time. Partition each movement every 5 reps, except for the row (partition calories as desired).