WOD Wed 10-19-16

CROSSFIT

A. Clean and Jerk
– 3 Cleans +1 Jerk at 60% (clean, clean, clean, jerk)
– 3 Cleans +1 Jerk at 70% (clean, clean, clean, jerk)
– 3 Cleans +1 Jerk at 75% (clean, clean, clean, jerk)
– 2 sets of: 2 Cleans +1 Jerk at 80% (clean, clean, jerk)
Conditioning
– 1000m Row (Comp 1500)
– 100 DU (150 singles)
– 50 Wall Balls (20/14)
– 100 DU
Additional squat work after if time permits
B. Front Squat
– 3 reps at 78%
– 1 rep at 83%
– 3 reps at 78%
– 1 rep at 85%
– 3 reps at 78%
– 1 rep at 87%

HITCON

AMRAP-10
Increasing rep scheme, 2-4-6-8-10-12-14-16-18
V-Up
2 x Russian Twist with Slam Ball
Box Jump Over with big jump off and soft landing (video will be posted later)

Rest 3 Minutes, then back down from where they ended for time.

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