20171222

CrossFit:

Work to a Heavy Single Hang Squat Clean 

Then,

AMRAP 8: 

3 Hang Squat Cleans (95/65)

3 Toes to Bar

6 Hang Squat Cleans (95/65)

6 Toes to Bar

9 Hang Squat Cleans (95/65)

9 Toes to Bar...

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Comp:

1. Barbell Conditioning

For Time:

10 Power Clean and Jerks + 5 Squat Snatches (185/135)

8 Power Clean and Jerks + 4 Squat Snatches (205/145)

6 Power Clean and Jerks + 3 Squat Snatches (225/155)

4 Power Clean and Jerks + 2 Squat Snatches (245/165)

2 Power Clean and Jerks + 1 Squat Snatch (265/175)

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2. Conditioning

15-12-9

Thrusters (165/110)

Bar Muscle-Ups

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3. Odd-Object

For Time:

75 Dumbbell Box Step-Ups (50’s/35’s to 24/20)

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4. Row Conditioning

9 Rounds: 

1:40 on / :20 off