8
Nov
CrossFit WOD 11-9-15
Fitness |
Performance |
| 5 Rounds of: | Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1 |
| 5 Sumo Deadlift | Snatch Pull 110%/2×5 |
| Rest 20 Seconds | Optional: Work to single on Overhead Squat |
| 10-20 Dips | (aim for 2-3kg increase from Double and go out of a rack) |
| Rest 20 Seconds | Back Squat 5,3,2,2,2 working to a heavy double and aim for 3-5% more than triple |
| 8 Ring Rows (30X1) | from last week. |
| Rest 20 Seconds | Then 3 Rounds Not for Time of: |
| 5 Weighted Dips | |
| For Time | 5 Weighted Pull Ups |
| Row 500 Meters | |
| 40 Double Unders | Then 8 rounds for max calories of: |
| 30 HR Push Ups | 30 seconds on the Rower or Assault Bike |
| 20 Russian KB Swings | 30 seconds rest |
| 100 Mountain Climbers | *Improve from two or three weeks ago |
| 20 Russian KB Swings | |
| 30 HR Push Ups | |
| 40 Double Unders | |
| Row 500 Meters |
