Friday 151023

  1. Squat
    EMOMx10: 1 Back Squat, across
    -increase 5-10 pounds from last Friday

  2. Conditioning
    AMRAP 20 of:
    3 Power Cleans, 185/135
    3 Front Squats, 185/135
    3 Jerks, 185/135
    There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop.

    Extra work:
    15 Minute Row

    Snatch, Heavy EMOMx5: 5 TnG Squat Snatches, across

*Programming modified from Ben Bergeron's Comp Train

20151023 CrossFit Craft Back Squat Power Clean Front Squat Jerks
20151025 Extra Work Bar Muscle Up Chest to Bar Pull Up Bench Press Double Kettlebell Russian Swing Snatch Grip Push Press Clean and Jerk Row
20151025 Regional Team Event 4 and 5 TEAM WORKOUT Thrusters Rope Climb