24
Oct
CrossFit WOD 10-26-15
Performance |
Fitness |
| Snatch | Back Squat work to a heavy set of 5 over 5 sets |
| Take 10 Minutes to Work to a Heavy Double (not a max!) | Push Ups for Max Reps |
| Then Perform 3 singles at the Double weight with 1 Min rest in between | Hang Power Clean (Technique) 5×5 |
| Then Work to 3RM Overhead Squat (aim for higher than last week) | |
| Then: | 1 to 10 to 1 For Time of: |
| Back Squat X/3×4 | Russian Swing 24/20kg |
| Then 4 Rounds Not for Time of: | Toe to Bar |
| 5 Weighted Dips | |
| 5 Weighted Pull Ups | Then 8 rounds for max calories of: |
| 30 seconds on the Assault Bike | |
| Then 8 rounds for max calories of: | 30 seconds rest |
| 30 seconds on the rower | |
| 30 seconds rest |
