Monday 151102

  1. Conditioning
    “The Ghost”
    6 Rounds for max reps of:
    1 minute Row for Calories
    1 minute of Burpees
    1 minute of Double Unders
    1 minute Rest
    Record scores for each round

  2. Clean Jerk, Heavy
    3×2 Power Clean @90%
    Work on keeping your feet under you. Drop from the top.

  3. Squat
    2×10 Back Squat @ 80%

Extra work:
Gymnastic Pushing:
“Strict JT”
21-15-9 of:
Strict HSPU
Strict Ring Dips
Push up

Midline Accessory Work
3×20 Weighted Abmat Sit ups – feet anchored

*Programming modified from Ben Bergeron's Comp Train

20151102 CrossFit Craft Benchmark The Ghost Row Burpees Double Unders Power Clean Back Squat