Wednesday 151230

  1. Barbell Cycling A. 3×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets B. 3×6 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets

  2. Conditioning For Time:
    30 Thrusters, 95/65
    90 Double unders
    20 Thrusters, 95/65
    60 Double unders
    10 Thrusters, 95/65
    30 Double unders

    Extra work
    Gymnastics Conditioning
    For time
    9 Strict Deficit HSPU, 7/4″
    27 Weighted Abmat Sit-ups 35/26
    15 Kipping Deficit HSPU, 7/4″
    21 Weighted Abmat Sit-ups 35/26
    21 Strict HSPU
    15 Weighted Abmat Sit-ups 35/26
    27 Kipping HSPU
    9 Weighted Abmat Sit-ups 35/26

Programming modified from Ben Bergeron's CompTrain

20151230 CrossFit Craft Power Cleans Hang Power Snatches Thrusters Double Unders