CrossFit WOD 12-1-15

Fitness	Performance
Every 2 Minutes for 12 minutes	Every 2 Minutes for 10 minutes using same weight as last week
6 Hang Power Cleans 50/35kg	2 Hang Power Clean + 2 Front Squat + 2 Jerk
6 Front Squats 50/35kg	Every 2 Minutes for 10 minutes
6 Push Jerks 50/35kg	2 Hang Squat Clean & Jerks working to the days heavy double (aim for 2-3kg increase)
6 Bent Over Rows 50/35kg
	For Time:
For Time:	21 Handstand Push Ups
21 Handstand Push Ups	21 Box Jumps
21 Box Jumps	18 Handstand Push Ups
18 Handstand Push Ups	18 GHD Sit Ups
18 Abmat Sit Ups	15 Handstand Push Ups
15 Handstand Push Ups	15 Box Jumps
15 Box Jumps	12 Handstand Push Ups
12 Handstand Push Ups	12 GHD Sit Ups
12 Abmat Sit Ups	9 Handstand Push Ups
9 Handstand Push Ups	9 Box Jumps
9 Box Jumps	6 Handstand Push Ups
6 Handstand Push Ups	6 GHD Sit Ups
6 Abmat Sit Ups	3 Handstand Push Ups
3 Handstand Push Ups	3 Box Jumps
3 Box Jumps

	3 Rounds Not for Time:
	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 2 Miles

Fitness