San Diego's Best Personal Training Gym
(619) 840-9099

11 November 2015 CrossFit WOD

Wednesday

Supplemental
6 x 5 Overhead Squats

Power
Hang Power Snatches
7 x 5
Every 2 Minutes

Strength
3 Position Halting Snatch Deadlift
5 x 5
Every 2 Minutes

12 Minute AMRAP
3 Power Snatches 135/95 115/85 95/65 75/45
6 Power Clean and Push Jerks
9 Chest to Bar Pull Ups
54 Double Unders

Supplemental Endurance
As Many Rounds As Possible in 18 Minutes of …
10 Thrusters 95/65
500m Row
*Row each consecutive piece @14 s/m, @16, @18, @20, @22, … each round increase stroke rating by 2 beats
**If more than 3 consecutive strokes are taken at a different stroke rating, stop and complete a 5 Burpee penalty and then start that round over.

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619 | San Diego Personal Training
5260 Riley Street
San Diego, Ca 92110

(619) 840-9099
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