FRIDAY WOD October 30, 2015

29
Oct

FRIDAY WOD October 30, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.
Burgener Warm Up and Skill Transfer Exercises-Snatch

B.
For time:
12 Power Snatches (M-115#/W-75 #)
12 Box Jumps (M-30″/W-24″)
9 Power Snatches (M-115#/W-75#)
9 Box Jumps (M-30″/W-24″)
6 Power Snatches (M-115#/W-75 #)
6 Box Jumps (M-30″/W-24″)
Run 600 Meters

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 600 Meters