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CrossFit WOD 11-17-15

16
Nov

CrossFit WOD 11-17-15

Fitness

Performance

EMOM for 8 Minutes Power Clean blocks knee 75%/1, 80%/1
8 American Swings RDL Snatch Grip 90%/3×3
8 V-ups
Every 3 Minutes for 12 Minutes
Every 3 Minutes for 12 Minutes 3 Power Snatches 70kg/50kg/30kg
3 Power Snatches 40kg/30kg/20kg  Handstand Push Ups 10/7/4
 Handstand Push Ups 10/7/4 10 Box Jumps 30/24/20
10 Box Jumps 30/24/20 *Pick a sustainable weight/rep/height for each movement and stick with it for 4 sets
*Pick a sustainable weight/rep/height for each movement and stick with it for 4 sets
Then Every 4 Minutes for 16 Minutes
Then Every 4 Minutes for 16 Minutes Row 400M
Row 400M 30 Wall Balls 20/14
30 Wall Balls 20/14