Thursday-Saturday 171207-09 – Experienced

Thursday 12/7
Strength
Barbell Row 3×8-10, increasing, rest as needed

Compare to 11/19/17 and 11/20/17.

Conditioning
“CrossFit.com Tuesday 171107”
Tabata Back Squats (95/65)
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Handstand Hold
Rest 1 minute
Tabata Double Unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

All Levels Friday 12/8
“Front Loader”
In teams of 3, one partner working at a time:
9 minute AMRAP:
50 Shoulder to Overhead (95/65)
50 Shoulder to Overhead (115/85)
AMRAP Shoulder to Overhead (135/95)

Rest 3 minutes

9 minute AMRAP
50 Front Squats (95/65)
50 Front Squats (115/85)
AMRAP Front Squats (135/95)

Rest 3 minutes

9 minute AMRAP
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/85)
AMRAP Hang Power Cleans (135/95)

Saturday 12/9
Strength
A1.Weighted Strict Pull ups 3×3, increasing
A2. Strict Handstand Push ups 3×5-8 (Rx+ add deficit)

Partner Conditioning
“Wheeljack”
For time:
125 Wallballs (25/16), “resting” partner Side Plank Hold (Alternate Sides)
100/85 Calorie Row, “resting” partner Double Kettlebell Front Rack Hold (2×24/2×16)
50 Toes To Bar, “resting” partner hangs from bar
50 Handstand Pushups (Kip Okay), “resting” partner holds Handstand

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

Sunday 12/10 and Monday 12/11
Strength
Clean Grip Deadlifts 6-5-4-4 reps, rest 2-3 minutes

Compare to 12/5/17.

Conditioning
10 minute AMRAP:
21 Deadlifts (135/95)
15 Burpees over the Bar
9 Shoulder to Overhead (135/95)