Sunday-Tuesday 170903-05 – Experienced

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

10 minute EMOM:
1 Power Snatch, increasing

16 minute EMOM:
1 Snatch, increasing

Monday 9/4
All Levels
“Bull”
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 9/5
Strength
In 12 minutes, work up to a 2 RM Power Clean.

Conditioning
“Good Vibrations”
20 minute EMOM:
Minute 1 – 15-20 Russian Kettlebell Swings (32/24)
Minute 2 – 8-10 Power Cleans (135/95)
Minute 3 – Max Effort Burpees
Minute 4 – Rest

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

Thursday 9/7
Strength
Back Squat 5×5, across (70-80% of 1 RM)

Match or slightly build off weights used last week for 5×4 Back Squats on 8/27-8/28/17.

Conditioning
6 minute AMRAP:
Wall balls (20/14)

*If you finish “Karen” (150 WB for time), you are finished.*