Monday 151130

  1. Conditioning
    4 Rounds:
    21 Box Jumps (24/20″)
    18 Wall Balls (20/14)
    15 Kettlebell Swings (53/35)
    12 Burpees

  2. Snatch
    Every 2 minutes for 7 rounds:
    1 Hang Snatch + 1 Squat Snatch (80% of 1RM)

  3. Squat
    2×8 Front Squats (75% of 1RM)

    Extra work
    Gymnastics Pulling
    3 sets of the following complex: 10 TTB + 7 C2B + 5 Bar Muscle ups, rest as needed between sets.

    Snatch Grip Push Press
    5×2, climbing

Programming modified from Ben Bergeron's CompTrain

20151130 CrossFit Craft Box Jumps Wall Balls Kettlebell Swings Burpees Hang Snatch Squat Snatch Front Squat