Wednesday 160224

Warmup
General hip and shoulder mobility
20 Good Mornings, 75/55
2 Rounds NOT for time:
5 Pull-ups
10 Push-ups
15 Air Squats

Then work up to Clean and Jerk workout weight
3 x 75/55
3 x 95/65
2 x 115/85
2 x 135/95
1 x 155/105

1. Barbell Cycling
For time:
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.

2. Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Men start at 185# and and 20# every round. Women start at 115# and add 20# for the first 5 rounds, and 10# for the last 5 rounds.

Extra Work
4 Rounds of:
10 unbroken Toes-to-bar
10 alternating pistols
Rest 2 minutes between rounds

*Programming modified from Ben Bergeron's CompTrain

20160224 CrossFit Craft Power Clean Push Jerks Deadlifts Box Jumps