CrossFit Golden: Monday 5.6.12

Warm-up WOD:

3 Rounds
50 Single-unders
15 PVC Pass Through
10 PVC Front Squats
5 PVC Squat Clean and Jerk, 2 count hold at top of triple extension
wrist stretch/mt. climber stretch after warm-up wod
WOD:
AMRAP 12min
5 Front Squats, see chart
25 Double-unders or tuck jumps
Warm-up with 3×3 increasing each set to your working weight
Max Front Squat Working Weight
>315 205
300-285 185
280-255 165
250-235 155
230-205 135
200-175 115
170-145 95
140-115 75
110-100 65
95-85 55
80-65 45
<60 35
Strength:
Clean and Jerk 1-1-1-1-1 at 85% of your 1RM or add 5 pounds to prior weight done on 4.2.12
These will be squat cleans, not power cleans. Warm up with 3×3 increasing each set to your working weight.
Ab-mat sit-up  3×50