11/10/18
WOD

20181110

Weightlifting:

Snatch - Low Hang Snatch/Snatch Balance/Snatch - 6@70%

Clean - Low Hang Clean + Push Jerk + Split Jerk - 6@70% of Clean and

Jerk

Back Squat - 5x8@70%

CrossFit:

Iron Fist

Teams of 3

5 Rounds (30 Minute Cap):

60/50 Calorie Assault Bike

50 Deadlifts

40 Dumbbell 1-Arm Overhead

Walking Lunges 50/35

30 Handstand Push-ups

Round 1: 95/65

Round 2: 115/80

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

Comp:

Rope Dash

5 Rope Climbs, 15/12 Calorie Assault Bike

4 Rope Climbs, 15/12 Calorie Assault Bike

3 Rope Climbs, 15/12 Calorie Assault Bike

2 Rope Climbs, 15/12 Calorie Assault Bike

1 Rope Climb, 15/12 Calorie Assault Bike

Deadlift

9 Sets of 3:

3 Sets at 72%

3 Sets at 77%

3 Sets at 82%

Viper

For Time:

60/42 Calorie Row

50 Box Jump Overs (24"/20")

40 Toes to Bar

30 Power Snatches (115/80)