Cary CrossFit Competitors WOD 11.19.13

By Posted in - Advanced WODs on November 19th, 2013 0 Comments
Technique
2 minutes jump rope
Then for 8 minutes, alternate 1′ of Double Unders with 1′ of stretching
Strength
10 x 1 Snatch working to max
4 x 4 Snatch grip deadlift @ 110% Daily Max
Standing Press: 3 x 3; 3 x 1 (aim to use the same weight for all 3 sets)
Metcon
Buy-In / Cash-Out: 100 Double Unders
120m Sled Push (2 reds + green for men; 1 red for women)
9 / 5 Muscle Ups
80m Sled Push
6 / 3 Muscle Ups
40m Sled Push
3 / 1 Muscle Ups
Rowing
8 Rounds of 1′ On / 1′ Off

Core Work
3 x 30 Sec L-Sit Hold

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