Thursday-Saturday 170713-15 – Beginner

Thursday 7/13
Strength
Push Press 5×3, increasing

Compare to 7/1/17.

Conditioning
3 minute AMRAP:
3 Hang Power Cleans (115/85)
5 Push Press (115/85)
7 Toes to Bar

Rest 3 minutes

3 minute AMRAP:
2 Hang Power Cleans (115/85)
4 Push Press (115/85)
6 Toes to Bar

Rest 3 minutes

3 minute AMRAP:
1 Hang Power Clean (115/85)
3 Push Press (115/85)
5 Toes to Bar

All Levels Friday 7/14
Strength/CrossFit.com WOD
Front Squat 5-5-3-3-3-1-1-1-1 reps

Note: Today is a heavy day. Work up to a new 1 RM and take adequate rest between your heaviest attempts.

Saturday 7/15
Strength
Power Snatch + Overhead Squat 4x(2+1), increasing

Partner Conditioning
In teams of 2, complete:
4 rounds for time:
21 Overhead Squats (75/55)
21 Pull ups
21 Power Snatches (75/55)
21 Burpees over the bar

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

Sunday 7/16 and Monday 7/17

Strength
Back Squat 5×5, increasing

Conditioning
2 Minute AMRAP:
Wallballs (20/14)

Rest 4 Minutes

2 Minute AMRAP:
Wallballs (20/14)