Michelle H. and Esther L.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Strength: Front Squat 3-3-3+ (70-80-90% of your W1RM) (15 min) Bench press 3-3-3+ (70-80-90% of your W1RM) (15 min)
As always, warm up with 40% x 5, 50% x 5, 60% x 3 before beginning your work sets. If you didn't establish an estimated one rep max (E1RM) last week, do six sets of three to find your best triple, and then apply this formula--weight x reps x .0333 + weight--to determine an E1RM for next week.
2. Conditioning: Five rounds for time of 10 Thrusters 10 Pull-ups
Competitors: 95/65lbs CrossFitters: 65/45lbs Novices: three rounds, scale movements and loads as appropriate
10 minute cut-off. This couplet will repeat each front squat/bench press day. When you can complete all 10 reps of each round unbroken, you can add 5lbs to your starting weight.
Cash-out: Four rounds not for time of 5 Glute ham raises 10 Supine triceps presses (http://youtu.be/R4BI4tP62fc)