WOD 23.11.16
Back Squat
8 RM
5 x Max
Muscle Ups
Scaled/Band/Jump
5 x Max of Strict Pullups and Dips
10 AMRAP
5 Sumodeadlift Highpull 40/30
10 Double Unders
WOD 22.11.16
Clean + Front Squat + Jerk
1 RM
For Time
5,3,1
85% of Todays Max
Clean and Jerk
25 Burpees
Between Rounds
WOD 21.11.16
Snatch + 2 OHS
1 RM
For Time
40 Snatches 40/30
40 Lunges w/ KB 24/16
40 Toes to Bar
WOD 19.11.16
4 x Max Deficit Handstand Pushups
Scaled 4 x 1-5 reps Box HSPU or Wall Walks
CrossFit Open 11.4
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats
10 Muscle-Ups
WOD 18.11.16
In partners,
Every minute for 10 rounds:
10 Power cleans *5 each
Start at 40/30 and ascend in weight.
AMRAP 10, in partners:
10 Power clean at 80% of final weight
20 Toes to bar
30 Push ups
Partition as desired.
WOD 17.11.16
Strict Chin Up
3×10
3 Rounds
12 DB Snatches
30 Air Squat
15 Push ups
