Thursday-Saturday 171012-14 – Beginner

Thursday 10/12
Strength
Beach Day!
A1. 5×5 Strict Pull ups
A2. Bench Press 5×5, increasing

Rest as needed between sets.

Conditioning
Tabata Situps
8 rounds of:
20 seconds Sit ups
10 seconds Rest

Rest 1 minutes

Tabata Wallballs
8 rounds of:
20 seconds Wallballs (20/14)
10 seconds Rest

Score is total number of reps for each Tabata.

All Levels Friday 10/13
CrossFit Open Workout
“14.1”
10 minute AMRAP of:
30 Double Unders
15 Power Snatches (75/55)

Saturday 10/14
Skill
Barbell Cycling

Barbell Conditioning
4 rounds of 4 minute AMRAP:
30 Power Cleans (105/75)
20 Push ups
10/leg Front Rack Reverse Lunges (105/75)

Rest 4 minutes. Athletes pick up where they left off.

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

Sunday 10/15 and Monday 10/16
Strength
Front Squat + Back Squat 4x(3+6), increasing
Compare to last week, 10/8 and 10/9/17.

Gymnastics Conditioning
Tabata Push ups
8 rounds of:
20 seconds Push ups
10 seconds Rest

Rest 2 minutes

Reverse Tabata
8 rounds of:
10 seconds L-Hang
20 seconds Rest