CrossFit08844 & 5-3-1 WK8 (Back Squat)

8 Dec 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
10 Hang Squat Cleans(empty bar)
10 Box Jumps

Kipping Pullup progression b/w sets

Strength

Back Squat (Counts as 5-3-1 WK8 (Back Squat))
3-3-3-3-3-3
45,85,95,115,135,155,175
Sets 1-3: Warmup sets, moderate
Sets 4-6: Working sets, tough

Pause for 3 full seconds in the bottom on the first rep. No pause on reps 2 & 3.

WOD

21-15-9 reps for time:
Hang Squat Clean (95#)
CTB Pullups
Box Jumps (24in)

Time: 22:20