CrossFit08844 & Greyskull W3 D2

14 Feb 2014

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

Greyskull LP W3 D2
Good Mornings 5x 50,50,50
Squat 5x 45,107,107,107
Forearms 7x
Pull Ups 7 sets of 3 reps

CrossFit08844

Warm Up

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

3 x Hang Power Snatch (Hips)
3 x OHS
3 x Hang Power Snatch (Knees)
3 x OHS
3 x Power Snatch
3 x OHS

Prep

2-3 sets of
5 Power Snatch
5 Power Clean

Build to weight used in workout 65,85,95

WOD

50 Squats
25 Power Snatches (95#)
50 Squats
25 Power Cleans (95#)
50 Squats

Time: 15 minutes 18 seconds