Sunday-Tuesday 170903-05 – Beginner

Sunday 9/3
Olympic Lifting
6 minute EMOM:
1 Hang Muscle Snatch, increasing

10 minute EMOM:
1 Hang Power Snatch, increasing

16 minute EMOM:
1 Hang Snatch, increasing

Monday 9/4
All Levels
2 rounds for time of:
200 Double Unders
50 Overhead Squats (135/95)
50 Pull ups
1 Mile Run

Note: Think about how much pull up and push up volume you have performed in the past week and adjust as needed. If you’ve never performed “Bull” or any Hero workouts or brand new to CrossFit definitely consider scaling to…

“Mini Bull”
2 rounds for time of:
100 Double Unders
30 Overhead Squats (95/65)
30 Pull ups
1 Mile Run

Tuesday 9/3
Warm up/Technique
3-5 rounds with empty bar of:
Muscle Clean + Strict Press + Push Jerk + Clean Grip Overhead Squat (4+4+4+4)

Push Jerk 5×4, increasing

Compare to 5×5 Push Jerks on 8/31/17.

5 rounds for times of:
0-2 minutes:
2 Rounds of:
8 Push Jerks (95/65)
8 Push ups
8 Box Jumps overs (24/20)

2-4 minutes: Rest

Note: The goal for this workout is to maintain a consistent pace each round, partitioning reps and resting as needed. If you cannot complete two rounds in two minutes, get as many reps in as you can and cap yourself at the two minute mark. Start back with the push jerks after your rest interval.

Here’s what’s on tap for Thursday’s Beginner classes:

Thursday 9/5
Back Squat 6×3, increasing

Build off of weights used last week, compare to 8/27 and 8/28/17.

4 rounds for time of:
12 Deadlifts (95/65)
12 Back Squats (95/65)
12 American Kettlebell Swings (24/16)