CrossFit WOD 11-23-15

Fitness	Performance
Every 3 Minutes for 15 Minutes	Every 2 Minutes for 10 Minutes working to a heavy set as form allows
Back Squat work to a 5 Rep Max Over 5 Sets	2 Hang Squat Snatch + 2 Snatch Balance
Pull Ups (30X1) or Negatives 5,5,5,5,5	Then Every 90 seconds for 9 Minutes working to a heavy set as form allows
Dips (30X1) 5,5,5,5,5	Hang Snatch + Snatch
	Then Every 90 Seconds for 6 Minutes using 75-80% of max Snatch
AMRAP in 18 Minutes Alternating Exercises with a Partner of:	Snatch Deadlift w/ 2 seconds Pause at Knee + Power Position
25 Double Unders	Back Squat 10,10,10
20 Russian Swings
15 Abmat Sit Ups	Emom for 20 Minutes of:
10 Wall Balls	Minute 1: 30 seconds of Chest to Bar Pull Ups
5 Burpees Over the Kettlebell	Minute 2: 30 seconds of Handstand Push Ups
	Minute 3: 30 seconds of Double Unders…each miss has a 2 burpee penalty owed after the set
	Minute 4: Rest
	(5 sets)

Fitness