Thursday-Saturday 170615-17 – Beginner

Thursday 6/15
Strength
A1. Tempo Push ups 4×10-12, toughest scaling possible (Tempo: 21X1)
A2. Strict Pull ups 4×4-8, toughest scaling possible

Note: With the increased volume per set, you may need to scale more scaling this week to maintain the quality of your movement.

Conditioning
15 minute AMRAP:
7 Burpees
30-45 second Wall Sit (*try to complete your wall sit unbroken)
21 Double Unders
14 Bent Tuck Rocks

All Levels Friday 6/16
CrossFit.com Workout
“4.17”
For time:
55 Handstand Push ups (Scaled: 55 Hand Release Push ups)
55 Calorie Row
55 Wall balls (20/14)
55 Deadlifts (EWOD: 225/155 BWOD: 155/105)

Time Cap: 13 minutes

Saturday 6/17
Strength
Power Clean + Push Press + Push Jerk 3-5x(1+1+2)

Conditioning
3 rounds of 3 minute AMRAP:
3 Power Cleans (135/95)
6 Front Squats
9 Push Jerks

Rest 3 minutes between rounds.

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

Sunday 6/18 and Monday 6/19

Strength
Back Squat 3×5, increasing

Compare to 6/11-6/12/17.

Conditioning
For time:
40 Wall balls (20/14)
30 Pull ups
30 Wall balls (20/14)
20 Pull ups
20 Wall balls (20/14)
10 Pull ups
10 Wall balls (20/14)

Time cap: 12 minutes