Monday 151019

  1. Conditioning
    3 Rounds for time:
    20 Burpees
    400 Meter Run
    10 Clean and Jerks (135/95)

  2. Squat
    3×10 Back Squats (~70%)


    Extra work:
    Gymnastics Conditioning
    3 Sets:
    5 Bar MU + 10 CTB + 15 Pull-Ups + 20 TTB
    Goal is to go unbroken. Rest as needed between sets.

*Programming modified from Ben Bergeron's Comp Train


2. Squat
3×10 Back Squats


Extra work:
Gymnastics Conditioning
3 Sets:
5 Bar MU + 10 CTB + 15 Pull-Ups + 20 TTB
Goal is to go unbroken. Rest as needed between sets.

*Programming modified from Ben Bergeron's Comp Train

20151019 CrossFit Craft Burpees Run Clean and Jerks Back Squat
20151019 Extra Work Front Squat Kettlebell Swing Pull Ups
20151019 Extra Work Single Leg Front Rack Step Ups Snatch Grip Press Weighted Sit Up