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CrossFit WOD 10-10-15

9
Oct

CrossFit WOD 10-10-15

Fitness

Performance

5 Rounds of: OTM for 14 Minutes
7 Power Snatches Power Snatch 60%/2, 65%/2, 70%/1×2, 75%/1×3
Rest 30 Seconds Power Clean 60%/2, 65%/2, 70%/1×2, 75%/1×3
7 Medicine Ball Cleans Every 90 Seconds
Rest 30 Seconds Clean Pull + Jump Shrug  95%/(2+2)x4
WORKOUT 15.3 WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of: Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups 7 muscle-ups
50 wall-ball shots 50 wall-ball shots
100 double-unders 100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet