16
Nov
CrossFit WOD 11-17-15
Fitness |
Performance |
| EMOM for 8 Minutes | Power Clean blocks knee 75%/1, 80%/1 |
| 8 American Swings | RDL Snatch Grip 90%/3×3 |
| 8 V-ups | |
| Every 3 Minutes for 12 Minutes | |
| Every 3 Minutes for 12 Minutes | 3 Power Snatches 70kg/50kg/30kg |
| 3 Power Snatches 40kg/30kg/20kg | Handstand Push Ups 10/7/4 |
| Handstand Push Ups 10/7/4 | 10 Box Jumps 30/24/20 |
| 10 Box Jumps 30/24/20 | *Pick a sustainable weight/rep/height for each movement and stick with it for 4 sets |
| *Pick a sustainable weight/rep/height for each movement and stick with it for 4 sets | |
| Then Every 4 Minutes for 16 Minutes | |
| Then Every 4 Minutes for 16 Minutes | Row 400M |
| Row 400M | 30 Wall Balls 20/14 |
| 30 Wall Balls 20/14 | |
