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CrossFit WOD 11-9-15

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