Wednesday 160217

  1. Barbell Conditioning
    A. Teams of 3, Complete AMRAP 7:
    50 Back Squats, 155/105
    50 Back Squats, 205/145
    AMRAP Back Squat in remaining time at 245/165
    divide the work amongst your teammates as you see fit

    3 minute rest

    B. Teams of 3, Complete AMRAP 7:
    50 Push Press*, 135/95
    50 Push Press*, 155/105
    AMRAP Push Presses* in remaining time at 185/135
    *Must be a Push Press, not Jerk.
    divide the work amongst your teammates as you see fit

    3 minute rest

    C. Teams of 3, Complete AMRAP 7:
    50 Power Cleans, 135/95
    50 Power Cleans, 155/105
    AMRAP Power Cleans in remaining time at 185/135
    divide the work amongst your teammates as you see fit

    3 Minute rest

    D. Conditioning
    AMRAP 7 of:
    10 Thrusters, 95/65
    5 Bar Facing Burpees
    10 Hang Power Snatches, 95/65
    5 Bar Facing Burpees

    Extra Work
    Clean and Jerk Complex
    10×3-Position Squat Clean + Split Jerk*, climbing
    *each complex consists of 4 reps; the three position clean + 1 jerk at the end.
    Pos 1: Hips
    Pos 2: Just above knees
    Pos 3: Floor

*Programming modified from Ben Bergeron's CompTrain

20160217 CrossFit Craft TEAM WORKOUT Back Squat Push Press Power Clean Thrusters Bar Facing Burpees Power Snatch