Thursday-Saturday 171109-11 – Beginner

Thursday 11/9
Strength
Snatch Deadlift 5×3, increasing

Conditioning
4 minute AMRAP:
4 Power Snatches (75/55)
8 Overhead Squats (75/55)
16 Double Unders (Scale to Lateral Hops over the Bar)

Rest 4 minutes

4 minute AMRAP:
4 Power Snatches (75/55)
8 Overhead Squats (75/55)
16 Double Unders (Scale to Lateral Hops over the Bar)

Note: Athletes will pick up where they left off on the first AMRAP for a cumulative score.

All Levels Friday 11/10
Find 1 RM Clean and Jerk.

We’ll be doing the CrossFit Lift-Off events on November 30-December 4th. This is a great opportunity to set a benchmark for this lift then compare your result later in the month.

Saturday 11/11
Skill
Turkish Get ups

Conditioning
“Armistice”

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. Armistice Day was later re-named to Veterans Day.

9 minute AMRAP of:
300 ft Shuttle Run
11 Push ups
11 Box Jumps with Step Down (24/20)
300 ft Shuttle Run
22 Push Ups
22 Box Jumps with step down (24/20)
300 ft Shuttle Run
etc…

Rest 2 minutes

9 minute AMRAP of:
300 ft Shuttle Run
11 Abmat Sit ups
11 Air Squats
300 ft Shuttle Run
22 Abmat Sit ups
22 Air Squats
300 ft Shuttle Run
33 Abmat Sit ups
33 Air Squats
300 ft Shuttle Run
Etc….

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

Sunday 11/12 and Monday 11/13
Strength
No-No-No Deadlifts 5×3, increasing

Note: The purpose of the No Belt, No Mixed Grip, No Touch Deadlift is to focus on your starting position when pulling off the floor.

Compare to 11/2/17.

Conditioning
5 rounds for time of:
8 Push ups
10 Wall balls (20/14)
12 Russian Kettlebell Swings (24/16)

Time Cap: 10 minutes