9 November 2015 CrossFit WOD

9 November 2015 CrossFit WOD

Monday

Supplemental
7 x 1 High Hang Snatch
7 x 1 Clean from Above the Knee + 1 Jerk
3 x 10 Seated Dumbell Press

Strength
Tempo Strict Press (3 Second Negatives)
6 x 6
Tempo Chin Ups (3 Second Negatives)
6 x 10
Every 3:30 Minutes

Workout of The Day
15-12-9
Clean and Jerk 135/95 115/85 95/65
Chest to Bar Pull Ups

Supplemental Endurance
12 Minute AMRAP
2 Hand Stand Push Ups (Add 2 HSPU every round)
250 Meter Row

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