CrossFit08844

18 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
2 sets:
5 x Hang Power Clean
5 x Front Squat
5 x Power Clean
5 x Press
5 x Push Press
5 x Push Jerk

2 minutes Double Under practice b/w set

+

2 sets:
3 Power Clean + 1 Push Jerk
65,85
Build to starting weight for Part 1
Starting weight should be moderate (60% 1RM Power Clean)

Strength

Every 2 minutes for 20 minutes perform:
3 Power Cleans + 1 Push Jerk

Add weight every 2 sets (if successful)
If you fail or technique breaks down, stay at that weight
If you fail two sets in a row, lower the weight
85,95,115,135,155

WOD

3 rounds for time:
200 Single Jump Rope
15 Clean & Jerks (95#)

There is a 10 minute time cap. Scale accordingly.

Result = 265 reps