Thursday-Saturday 171012-14 – Experienced

Thursday 10/12
Benchmark WOD
“Christine”
3 rounds for time of:
500 m Row
12 Deadlifts (Rx = Bodyweight)
21 Box Jumps with step down (24/20)

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
Partner Conditioning
“Partner Nate”
24 minute AMRAP of:
2 Muscle ups
4 Handstand Push ups
8 American Kettlebell Swings (32/24)

“Scaled Partner Nate”
24 minute AMRAP of:
4 Strict Pull ups
8 Box Handstand Push ups
12 American Kettlebell Swings (24/16)

Alternate rounds with your partner; rest while they work.

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

Sunday 10/15 and Monday 10/16
Strength
A1. Front Squats 3×12-14, from the floor
A2. Strict Ring Dips 3×3-5 reps

For Front Squats: perform first rep as a squat clean, the remaining squats should be performed with a consistent pace throughout the set, no pause at top or bottom. Compare to 10/9/17.
For Ring Dips: perfect form – to increase difficulty add weight or tempo.

Conditioning
“Double-Double”
For time:
100 Double Unders
20 Double Kettlebell Squats (2×24/2×16)
75 Double Unders
15 Double Kettlebell Squats (2×24/2×16)
50 Double Unders
10 Double Kettlebell Squats (2×24/2×16)