Wednesday 160309

Warmup
600m Run
10 Push-ups
15 Good Mornings 45/35
10 Push-ups
15 Back Squats, 45/35
10 Pull-ups


1. Clean and Jerk
EMOM x 12:
Min 1,2,3: 1 rep at 75%
Min 4,5,6: 1 rep at 80%
Min 7,8,9: 1 rep at 85%
Min 10,11,12: 1 rep at 80%


2. Conditioning
AMRAP 7 minutes
5 Muscle ups
25 Wall Balls
50 Double Unders


Extra Work
Back Squat
10 @ 65%
8 @ 70%
6@ 75%
4 @ 80%
2 @ 85%

*Programming modified from Ben Bergeron's CompTrain

20160309 CrossFit Craft Clean and Jerk Muscle Ups Wall Balls Double Unders