CrossFit08844

24 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #2 week 2

Press 5x 45,61,75; 3x 87,95,107,122
Squat 5x 45,87,107; 3x 125,135,155,175

CrossFit08844

Empty Barbell:
5 x Power Clean
5 x Front Squat
5 x Hang Squat Clean

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Perform 2 sets of 5 rounds of the entire complex in the workout (one set with empty barbell, add weight for the second)

Training

Power Clean + Front Squat + Hang Squat Clean

Set 1: Perform 5 rounds of the complex (65#)
Set 2: Perform 3 rounds (85#)
Set 3: Perform 1 round (95#)
Set 4: Perform 5 rounds (heavier than Set 1) (85#)
Set 5: Perform 3 rounds (heavier than Set 2) (95#)
Set 6: Perform 1 round (heavier than Set 3) (115#)

Goal is to complete all sets without resting the bar on the ground (or in the crease of your hip!) with as much weight as possible
Sets 4,5,6 should be heavier than Sets 1,2,3
If you fail and rest the bar on the ground, finish the set
Rest 3-4 minutes b/w sets