CrossFit 808

Today's Workout:
A. Front Squat
Every minute on the minute:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
and then...

Every two minutes:
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every two minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C. Three sets of:
Weighted Box Step-Ups x 8 reps (total)
(hug a heavy sandbag, D-Ball or med ball)
Banded Lateral Leg Raises x 45 seconds
Rest as needed

Box Brief:
REGISTER FOR THE 2015 THANKSGIVING THROW-DOWN: https://clients.mindbodyonline.com/classic/ws?studioid=16383&stype=43&prodid=515.

REMINDER: THIS IS AN IN-HOUSE COMPETITION OPEN TO CROSSFIT 808 MEMBERS ONLY. Refunds will not be given out to those who disregard this.