9
Oct
CrossFit WOD 10-10-15
Fitness |
Performance |
| 5 Rounds of: | OTM for 14 Minutes |
| 7 Power Snatches | Power Snatch 60%/2, 65%/2, 70%/1×2, 75%/1×3 |
| Rest 30 Seconds | Power Clean 60%/2, 65%/2, 70%/1×2, 75%/1×3 |
| 7 Medicine Ball Cleans | Every 90 Seconds |
| Rest 30 Seconds | Clean Pull + Jump Shrug 95%/(2+2)x4 |
| WORKOUT 15.3 | WORKOUT 15.3 |
| Complete as many rounds and reps as possible in 14 minutes of: | Complete as many rounds and reps as possible in 14 minutes of: |
| 7 muscle-ups | 7 muscle-ups |
| 50 wall-ball shots | 50 wall-ball shots |
| 100 double-unders | 100 double-unders |
| Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet | Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet |
| Scaled | |
| (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) | |
| Complete as many rounds and reps as possible in 14 minutes of: | |
| 50 wall-ball shots | |
| 200 single-unders | |
| Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet |
