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CrossFit WOD 11-30-15

29
Nov

CrossFit WOD 11-30-15

Fitness

Performance

5 Rounds Not For Time Every 2 Minutes for 10 Minutes working to a heavy set as form allows
Bench Press work to a 3 Rep Max Over 5 Sets 2 Hang Squat Snatch + 2 Snatch Balance (aim for 2-3kg increase from last week)
1 Arm KB Row (30X1) 5,5,5,5,5 Then Every 90 seconds for 9 Minutes working to a heavy set as form allows
Split Squat (30X1) 5,5,5,5,5 Hang Snatch + Snatch (Aim for 2-3kg increase from last week)
Then Every 90 Seconds for 6 Minutes using 80-85%% of max Snatch
Snatch Deadlift w/ 2 seconds Pause at Knee + Power Position
In teams of two with only 1 partner working at a time complete Back Squat 10,10,10,10 (aim for the same weight as last week for last 2 sets)
AMRAP in 24 Minutes of:
5 Pull Ups (scale is Jumping Pull Up) Every 3 Minutes for 18 Minutes of:
7 HR Push Ups 5/3 Muscle Ups
9 Russian Swings 24/20kg 7/5 Chest to Bar Pull Ups
11 Air Squats 9/7 Pull Ups
200 Meter Shuttle Run 12/9 Calories on Assault Bike