Sunday 160313 – Beginner

Sunday is an All Levels class. It is intended for everyone not signed up for the CrossFit Open or those who have already finished 16.3 this weekend.

Strength
Strict Press 10, 6, 2, 2, 2

Work up to a heavy double in 15 minutes.

Conditioning
For time: 30 Front Squats

(Coach Bobby and Catherine: 225/153 Adv: 155/113 Int: 135/95 Beg 95/65)

At the start of the workout and each minute, perform 5 Burpees. Bar starts from the floor.

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

Skill Work
Every minute, on the minute, for 15 minutes:
Minute 1 – 10 Russian Swings (choose a challenging weight)
Minute 2 – 6 reps each leg Single Leg Kettlebell Deadlifts
Minute 3 – 3-5 Strict Pull ups (add weight if you’re able to make the rep range easily)

Strength
Snatch Grip Romanian Deadlifts 5×5