Atarim

Strength

shoulder press

0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
then

Metcon

10 min AMRAP “Cindy”

5 pullup
10 pushup
15 squat

2 min rest

5 min AMRAP
3 ring dips
5 TTB
7 Burpees

 

Intermediate crossfit

Strength

Same as regular class or work on some skill.
then

MetCon

OPEN 11.5
Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (65/45 kg)
10 Toes to bar
15 Wall balls (20/12 lbs)

Post your results to the Whiteboard.