Thursday-Saturday 170810-12 – Experienced

Thursday 8/10
Strength
Push Press + Split Jerk 5x(1+3), increasing from racks or blocks

Compare to Split Jerks from 7/25/17.

Partner Conditioning
18 minute AMRAP:
10 Shoulder to Overhead (155/105)
20 Toes to Bar
30 Box Jump Overs (24/20)
40 Calorie Row

Partition reps as desired with your partner.

All Levels 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
Every 2 minutes, for 6 sets:
3 Deadlifts, across (70% of 1 RM + 10-20#)

Compare to deadlifts to 7/23-7/24/17.

Conditioning
“Helen in a Bouncy House”
3 rounds for time:
100 Double Unders
21 American Kettlebell Swings (24/16)
12 Pull ups

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

Sunday 8/13 and Monday 8/14
Strength
Back Squats 5×4, across (70-80% of 1 RM)

Slightly build off weights used last week for 6×3 Back Squats on 8/7/17.

Conditioning
12 minute alternating EMOM:
Minute 1 – 10-15 Toes to Bar
Minute 2 – Max Effort Wall Walks
Minute 3 – 25 Unbroken Russian Kettlebell Swings (32/24)