Wednesday 151021

    1. Squat
      5×3 Front Squats at 85%

  1. Conditioning
    25 Power Snatches, 95/65
    25 C2B Pull-ups
    25 Overhead Squats, 95/65
    25 C2B Pull-ups
    25 Thrusters, 95/65
    25 C2B Pull-ups

    Extra work:
    Snatch
    A. 3×2 Pausing Snatch Grip Deads – make these look like the first 2 pulls of a snatch. Pause at the knees for 3 full seconds on each rep. Dropping from the top is OK.
    B. 3×2 Snatch Grip Push Press from behind the neck.

    Snatch
    On the 2 minute x 10
    1 Power Snatch + 1 Squat Snatch + 1 OHS

*Programming modified from Ben Bergeron's Comp Train

20151021 CrossFit Craft Front Squat Power Snatch Overhead Squat Chest to Bar Pull Ups Thrusters
20151021 Ladies Night Pull Ups Burpees Squats Sit Ups