Tuesday 160202

  1. Snatch
    EMOMx10: 1 Snatch at 85%

  2. Conditioning
    “The Admiral”
    3 RFT:
    20 Burpee Pull ups
    20 Front Squats, 155/105
    20 Box Jumps, 24/20

    Extra work
    Gymnastics Conditioning
    5-5-5 unbroken Muscle ups, C2B, or Pull-ups
    Rest 5 minutes
    4-4-4 unbroken Muscle ups, C2B, or Pull-ups
    Rest 5 minutes
    3-3-3 unbroken Muscle ups, C2B, or Pull-ups

    Then

    5x5 unbroken Pistols per leg
    Rest 2 minutes between sets

Programming modified from Ben Bergeron's CompTrain

20160202  CrossFit Craft Snatch BENCHMARK The Admiral Burpee Pull ups Front Squats Box Jumps