CrossFit08844

6 Oct 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x Hang Power Clean
3 x Front Squat
3 x Push Press
3 x Power Clean
3 x Front Squat
3 x Push Jerk

B/w sets,
Warmup/practice Double Unders

Prep

1-2 sets of 3 Power Cleans + 2 Front Squats + 1 Push Jerk

Build to opening weight for Part 1
Opening weight should be around 60% of max Power Clean

Strength

Every 90 seconds for 12 minutes (10 sets):
3 Power Cleans
2 Front Squats
1 Push Jerk

Entire set must be unbroken
Add weight after each successful set - go as heavy as possible
If you fail or have to break up a set, stay at that weight for the next set
If you fail two sets in a row, lower the weight on the next set
65,85,95,95,115,115

WOD

3 rounds for time:
200 SIngle Unders
3 x (3 Power Cleans + 2 Front Squats + 1 Push Jerk) (95#)

Time: 11:22