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

Fitness