December 8 2014

December 8, 2014
Back Squat 5 RM
Drop sets at 95/90
Then
For 10 minutes
On minutes 0, 2, 4, 6, 8
15 Wallballs (20/14)
On Minutes 1, 3, 5, 7, 9
3RM Power Clean from floor, TNG – 1 Attempt each time so make it count
*You essentially have 5 attempts total to work to a 3RM Power Clean.  You have one attempt at it during each odd minute.  Work towards ending up at your 3RM PC for today on your last minute.
For example
Minute 1 – 15 Wallballs
Minute 2 – 3 PC at 135
Minute 3 – 15 WB
Minute 4 – 3 PC at 155
etc.  
If you start missing on PC drop weight and work at lighter but challenging weight.

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109