23
Nov
CrossFit WOD 11-24-15
Fitness |
Performance |
| Front Press 5,4,3,2,1 (RPE 9/10) | Every 2 Minutes for 8 Minutes using 60-75% of max Clean & Jerk |
| 2 Hang Power Clean + 2 Front Squat + 2 Jerk | |
| For Time: | Every 2 Minutes for 8 Minutes |
| 10,9,8,7,6,5,4,3,2,1 | 2 Hang Squat Clean & Jerks working to the days heavy double |
| Overhead Squat 35/25kg | |
| V- Ups | For Time: |
| 12 Push Press 60k/44k | |
| 4 Rounds For Time | 6 Strict Muscle Ups |
| Dumbbell Burpee Box Step – overs | 8 Push Press |
| 400 Meter Run | 4 Strict Muscle Ups |
| 4 Push Press | |
| Extra Cardio: | 2 Strict Muscle Ups |
| These extra Cardio Sessions are for people who plan on | |
| doing the Open and have the time to get the extra work in. | 3 Rounds Not for Time: |
| Row 1.5 Miles | 8 Weighted Ring Dips |
| 8 KB Scap Retractions (AKA Batwings) 1414 tempo | |
| Extra Cardio: | |
| These extra Cardio Sessions are for people who plan on | |
| doing the Open and have the time to get the extra work in. | |
| Row 1.5 Miles | |
