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CrossFit WOD 11-23-15

22
Nov

CrossFit WOD 11-23-15

Fitness

Performance

Every 3 Minutes for 15 Minutes Every 2 Minutes for 10 Minutes working to a heavy set as form allows
Back Squat work to a 5 Rep Max Over 5 Sets 2 Hang Squat Snatch + 2 Snatch Balance
Pull Ups (30X1) or Negatives 5,5,5,5,5 Then Every 90 seconds for 9 Minutes working to a heavy set as form allows
Dips (30X1) 5,5,5,5,5 Hang Snatch + Snatch
Then Every 90 Seconds for 6 Minutes using 75-80% of max Snatch
AMRAP in 18 Minutes Alternating Exercises with a Partner of: Snatch Deadlift w/ 2 seconds Pause at Knee + Power Position
25 Double Unders Back Squat 10,10,10
20 Russian Swings
15 Abmat Sit Ups Emom for 20 Minutes of:
10 Wall Balls Minute 1: 30 seconds of Chest to Bar Pull Ups
5 Burpees Over the Kettlebell Minute 2: 30 seconds of Handstand Push Ups
Minute 3: 30 seconds of Double Unders…each miss has a 2 burpee penalty owed after the set
Minute 4: Rest
(5 sets)