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CrossFit WOD 10-26-15

24
Oct

CrossFit WOD 10-26-15

Performance

Fitness

Snatch Back Squat work to a heavy set of 5 over 5 sets
Take 10 Minutes to Work to a Heavy Double (not a max!) Push Ups for Max Reps
Then Perform 3 singles at the Double weight with 1 Min rest in between Hang Power Clean (Technique) 5×5
Then Work to 3RM Overhead Squat (aim for higher than last week)
Then: 1 to 10 to 1 For Time of:
Back Squat X/3×4 Russian Swing 24/20kg
Then 4 Rounds Not for Time of: Toe to Bar
5 Weighted Dips
5 Weighted Pull Ups Then 8 rounds for max calories of:
30 seconds on the Assault Bike
Then 8 rounds for max calories of: 30 seconds rest
30 seconds on the rower
30 seconds rest