CrossFit08844

26 Apr 2013

Warmup

2 sets:
Run 400 meters
3 x Deadlift
3 x Hang Power Clean
3 x Power Clean
3 x Push Jerk

Strength

3 Power Cleans + 1 Push Jerk

Build up to heaviest possible set in 15 minutes

Power Cleans are touch and go reps

Conditioning

In 4 minutes complete 20 Clean & Jerks (135#) as fast as possible.
Rest the remainder of the 4 minutes.
*Result = 16 reps
In 4 minutes Run 600 meters as fast as possible.
Rest the remainder of the 4 minutes.
*Result = 7:37 (3:37 for 600m)
In 3 minutes complete 15 Clean & Jerks (135#) as fast as possible.
Rest the remainder of the 3 minutes.
*Result = 9 reps
In 3 minutes Run 400 meters as fast as possible.
Rest the remainder of the 3 minutes.
*Result = 13:02 (2:02 for 400m)
In 2 minutes complete 10 Clean & Jerks (135#) as fast as possible.
Rest the remainder of the 2 minutes.
*Result = 7 reps
Run 200 meters as fast as possible.
*Result = 17:05 (1:05 for 200m)