Wednesday 151202

  1. Clean
    A. 2×2 Hang Squat Clean at 75%
    B. 2×2 Low Hang Squat Clean at 80%
    C. 2×2 Squat Clean at 85%
    D. 1 Hang Squat Clean at 80%
    E. 1 Low Hang Squat Clean at 85%
    F. 1 Squat Clean at 90%

  2. Conditioning
    21-18-15-12-9-6-3
    Front squat, 155/105 – no Rack
    C2B Pull up

  3. Gymnastics
    25 Strict HSPU
    25 Kipping HSPU
    10 Strict HSPU
    10 Kipping HSPU

    Extra work
    Midline Accessory Work 10 x :15 L-sit

    Press
    Work up to a 2-rep max push press

    Running All at 1 mile pace
    4x200m – 1 min walk between reps
    Rest 1 minute
    3x300m – 1 min walk between reps
    Rest 1 minute
    2x400m – 1 min walk between reps

Programming modified from Ben Bergeron's CompTrain

20151202 CrossFit Craft Hang Squat clean Low Front Squat Chest to Bar Pull Ups Strict Kipping Handstand Push Ups