Thursday-Saturday 170810-12 – Beginner

Thursday 8/10
Strength
Strict Press + Push Press 5x(2+5), increasing

Compare to 8/4/17.

Conditioning
12 minute alternating EMOM:
Minute 1: 12 Shoulder to Overhead (95/65)
Minute 2: 6-10 Toes to Bar
Minute 3: Max Effort Double Unders
Minute 4: Rest

All Levels Friday 8/11
Partner Conditioning
“You go, I go: CrossFit Level 2 Workout”
7 Rounds for time of:
4 Hang Squat Snatch (115/85)
8 Front Rack Reverse Lunges (115/85)
12 Push ups

Saturday 8/12
Strength
Hang Power Clean 5×5, increasing

Compare to 7/29/17.

Conditioning
8 minute ascending ladder, 2-4-6-8 reps… of:
Hang Power Cleans (95/65)
Lateral Burpees over the Bar

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

Sunday 8/13 and Monday 8/14
Strength
A. Back Squat 4×5, increasing

Build off of weights used last week. Record weights used this week – next week we will transition to 6×3 Back Squats.

B. 1 Max Effort set of Back Squats.

Perform as many reps as possible using your squat weight from set 4 of Part A. Compare to last week 8/6 and 8/7/17.

Conditioning
12 Minute EMOM:
Minute 1: Max Effort Wall balls (20/14)
Minute 2: Rest
Minute 3: Max Effort Double Unders
Minute 4: Rest