11/16/19
WOD

20191116

Crossfit:

Dr. Pump

Teams of 2

26 Minute Amrap

100 Double Unders

50 Handstand Pushups

1000m Row

50 Pullups

100 KB Swings 53/35

Weightlifting:

Power Snatch Complex - 15 Minutes to Heavy Single

Power Snatch + Low Hang Power Snatch (below the knee) + Overhead Squat + Full Snatch

Power Clean Complex - 15 Minutes to Heavy Single

Power Clean + Push Jerk + Split Jerk

Back Squat

4x10 @60%

Comp:

Dr. Pump

Teams of 2

26 Minute Amrap

100 Double Unders

50 Handstand Pushups

1000m Row

50 Pullups

100 KB Swings 53/35

Power Snatch Complex - 15 Minutes to Heavy Single

Power Snatch + Low Hang Power Snatch (below the knee) + Overhead Squat + Full Snatch

Power Clean Complex - 15 Minutes to Heavy Single

Power Clean + Push Jerk + Split Jerk

Back Squat

4x10 @60%

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