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CrossFit WOD 12-1-15

30
Nov

CrossFit WOD 12-1-15

Fitness

Performance

Every 2 Minutes for 12 minutes Every 2 Minutes for 10 minutes using same weight as last week
6  Hang Power Cleans 50/35kg 2 Hang Power Clean + 2 Front Squat + 2 Jerk
6 Front Squats 50/35kg Every 2 Minutes for 10 minutes
6 Push Jerks 50/35kg 2 Hang Squat Clean & Jerks working to the days heavy double (aim for 2-3kg increase)
6 Bent Over Rows 50/35kg
For Time:
For Time: 21 Handstand Push Ups
21 Handstand Push Ups 21 Box Jumps
21 Box Jumps 18 Handstand Push Ups
18 Handstand Push Ups 18 GHD Sit Ups
18 Abmat Sit Ups 15 Handstand Push Ups
15 Handstand Push Ups 15 Box Jumps
15 Box Jumps 12 Handstand Push Ups
12 Handstand Push Ups 12 GHD Sit Ups
12 Abmat Sit Ups 9 Handstand Push Ups
9 Handstand Push Ups 9 Box Jumps
9 Box Jumps 6 Handstand Push Ups
6 Handstand Push Ups 6 GHD Sit Ups
6 Abmat Sit Ups 3 Handstand Push Ups
3 Handstand Push Ups 3 Box Jumps
3 Box Jumps
3 Rounds Not for Time:
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  2 Miles