Tuesday 151215

  1. Squat
    3×2 Back Squats at 85% of 1RM

  2. Conditioning
    “Jackie”
    1,000m Row
    50 Thrusters, 45#
    30 Pull ups

  3. Lower Body Pull
    3×10 Good Mornings

    Extra work
    Conditioning
    18 unbroken C2B Pull ups
    Rest :20 seconds
    18 unbroken Thrusters, 95/65
    Rest :20 seconds
    15 unbroken C2B Pull ups
    Rest :20 seconds
    15 unbroken Thrusters, 95/65
    Rest :20 seconds
    12 unbroken C2B Pull ups
    Rest :20 seconds
    12 unbroken Thrusters, 95/65

Programming modified from Ben Bergeron's CompTrain

20151215 CrossFit Craft Back Squat BENCHMARK Jackie Row Thrusters Pull Ups Good Mornings