Tuesday 160308

Warmup. 20 PVC Pass throughs
Row or Run 400m
15 Kettlebell Swings
15 Press 45/35
15 Front Squats 45/35
5 minutes of mobility work


1. Conditioning
EMOMx12:
2 Rounds of:
Min 1: 5 Snatches, 135/95 + 10 Pull-ups
Min 2: 15/12 Calorie Row
Min 3: 5 Clean and Jerks, 135/95 + 10 Pull-ups
Min 4: 15/12 Calorie Row
Min 5: 5 Thrusters, 135/95 + Pull-ups
Min 6: 15/12 Calorie Row

2. Conditioning
AMRAP 6 minutes
3 Handstand Push-ups
6 Alternating Pistols

Extra Work
Pick a movement that needs work and focus on it for 10-20 minutes
HS Walk
Strict or Deficit HSPU
Pistols
Ring Muscle ups
Ring Dips
Bar Muscle ups
Rope Climbs
Legless Rope Climbs
*Programming modified from Ben Bergeron's CompTrain

20160308 CrossFit Craft Snatches Row Clean and Jerk Thrusters Hand Stand Push Ups Pistols