Thursday-Saturday 170420-22 – Experienced

Thursday 4/20
Strength
Muscle Snatch + Snatch Balance 3-5x(2+4)

Partner Conditioning
24 Minute AMRAP:
3 Strict Handstand Push Ups
6 TNG Power Snatches (135/95)
9 Lateral Box Jump Overs (24/20)

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

Alternate rounds with your partner, one person working at a time.

Saturday 4/22
Conditioning
3 Minute AMRAP:
“Baseline”
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push ups
10 Pull Ups

Rest 3 Minutes

4 minute AMRAP:
“Baseline”
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push ups
10 Pull Ups

Rest 4 minutes

For time:
“Baseline”
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push ups
10 Pull Ups

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

Strength
Squat Clean + Front Squat + Split Jerk 4x(2+1+1), increasing, rest 3-4 minutes

Work up to a max weight for this complex.

Gymnastics Conditioning
12 minute alternating EMOM:
Minute 1 – Handstand Box Walk
Minute 2 – 5 Triple Unders or 50 Double Unders
Minute 3 – 3-5 Strict L-Sit Pull Ups