CrossFit08844

19 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b
2 sets w/ empty barbell:
3 x (3 Power Clean + 2 Front Squats + 1 Push Jerk)

Kipping Pullup progression b/w sets

Prep

3 Power Cleans + 2 Front Squats + 1 Push Jerk

3-4 sets to build to weight used for workout
Use a weight that allows you to perform all 6 reps unbroken - Goal is to go as HEAVY as possible

Training

3 Power Cleans + 2 Front Squats + 1 Jerk (135#)
21 CTB Pullups
2 x (3 Power Cleans + 2 Front Squats + 1 Jerk)
15 CTB Pullups
3 x (3 Power Cleans + 2 Front Squats + 1 Jerk)
9 CTB Pullups

Time: 14:15