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CrossFit WOD 11-24-15

23
Nov

CrossFit WOD 11-24-15

Fitness

Performance

Front Press 5,4,3,2,1 (RPE 9/10) Every 2 Minutes for 8 Minutes using 60-75% of max Clean & Jerk
2 Hang Power Clean + 2 Front Squat + 2 Jerk
For Time: Every 2 Minutes for 8 Minutes
10,9,8,7,6,5,4,3,2,1 2 Hang Squat Clean & Jerks working to the days heavy double
Overhead Squat 35/25kg
V- Ups For Time:
12 Push Press 60k/44k
4 Rounds For Time 6 Strict Muscle Ups
Dumbbell Burpee Box Step – overs 8 Push Press
400 Meter Run 4 Strict Muscle Ups
4 Push Press
Extra Cardio: 2 Strict Muscle Ups
These extra Cardio Sessions are for people who plan on
doing the Open and have the time to get the extra work in. 3 Rounds Not for Time:
Row  1.5 Miles 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  1.5 Miles