Thursday-Saturday 180111-13 – Beginner

Thursday 1/11
Strength
3 sets of:
Back Squats x 4-6 reps (32X1)
Rest 1 minute
6-8/arm Kettlebell Windmill
Rest 1 minute
30-45 s/side Side Plank

Conditioning
Two rounds for max reps, on a 3 minute clock:
500 m Row
ME Burpees

Rest 3 minutes in between each round. Score is burpees.

All Levels Friday 1/12
“CrossFit Open 15.1 A”
9 minute AMRAP:
15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

“CrossFit Open 15.1 B”
Find Max Clean and Jerk in 6 minutes.

Saturday 1/13
Partner Conditioning
15 minute AMRAP:
20 Calorie Row
20 Wall balls (20/14)
20 Box Jumps with step down (24/20)

One person working at a time. Partners alternate movements.

2 minutes Rest

Partner Conditioning
15 minute AMRAP:
32 Sit ups
16 Air Squats
8 Push ups
4 Pull ups

Partition reps as desired, one person working at a time.

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

Sunday 1/14 and Monday 1/15 – All Levels
Skill
Snatch – Technical practice with PVC or Empty Bar

Strength
Experienced: Snatch Pulls 5×3, increasing
Beginner: Snatch Deadlift 5×3, increasing

Core Conditioning
4 rounds of 20 seconds work/10 seconds rest:
Medicine Ball Mountain Climbers
Plank Hold
Russian Twist with Mountain Climbers
Shoulder Taps (in Plank or Handstand)

4 rounds of 20 seconds work/10 seconds rest:
Side Plank Left
V-ups or Tuck ups
Side Plank Right
Jump Switch Lunges