Thursday-Saturday 180208-10 – Experienced

Thursday 2/8
CrossFit Open Prep
30 minute alternating EMOM:
Minute 1: AMRAP Alternating Dumbbell Snatches (50/35)
Minute 2: 30 Second Single Arm Plank (15 seconds Left/15 seconds Right)
Minute 3: AMRAP Alternating Pistols
Minute 4: 10-15 Toes To Bar
Minute 5: 12-15 Unbroken Wall balls (25/16)

All Levels Friday 2/9
Olympic Weightlifting
30 minute EMOM:
1 Snatch, increasing

Note: Start with a Power Snatch and gradually add weight. Progress to a full (squat) Snatch and continue to add weight as technique allows.

Saturday 2/10
Conditioning
3 minute AMRAP:
(50 Double Under Buy In)
12 Front Squats (95/65)
4 Burpee Box Jump overs (24/20)

Rest 3 Minutes

3 minute AMRAP:
(50 Double Under Buy In)
8 Front Squats (135/95)
4 Burpee Box Jump overs

Rest 3 Minutes

3 minute AMRAP:
(50 Double Under Buy In)
4 Front Squats (155/115)
4 Burpee Box Jump overs

Rest 3 Minutes

3 Minute AMRAP
(50 Double Under Buy In)
ME Chest to Bar Pull Ups (Rx+ Muscle ups)

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

Sunday 2/11 and Monday 2/12
Partner Conditioning
5 rounds for time of:
11 Deadlifts (225/155)
11 Wallballs (20/14)
11 Calories Row
11 Handstand Push ups

Time Cap: 20 minutes

“Follow the leader” Both partners are working at the same time, but you can’t lap your partner!