12/15/14 Monday - Calibrated CrossFit

Performance

A. Hang Power Clean + Front Squat + Jerk;

build to a tough single in 10min

B. OPEN 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

-This is a timed workout. If you complete the round of 15, go on to 18. etc.

C. 5 rounds NOT for time:

:60-:50-:40-:30-:20sec Plank

:10 L-Sit