CrossFit08844

31 Jan 2014

Warm up: 10-8-6 push ups/squats/trunk

2 sets:
3 x Hang Power Clean (hips)
3 x Front Squat
3 x Hang Power Clean (knees)
3 x Front Squat
3 x Power Clean
3 x Front Squat

Dynamic Stretch b/w sets

Prep

3 sets of 5 Power Cleans + 5 Front Squats
Build to weight used in workout

Men: 135, 115, 95, 75
Women: 95, 85, 65, 55

Training

Climb the ladder as high as possible in 10 minutes:
2 Power Cleans (135/95)
2 Front Squats
4 Power Cleans
4 Front Squats
6 Power Cleans
6 Front Squats
8, 8, 10, 10...

Weight = 115
Reps = 47