WOD Crossfit 90 – 30/01/2015

Strength
1,

10-15 minutes to build to today’s “heavy” Snatch

2,

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Power Snatch @ 60% of todays heavy single
Overhead Squat

*Time Cap = 20 minutes

Rest 6 minutes then…

OpenWOD 14.3

Start in 2 heats, with 1 on 1 Judge:

60 kg. deadlifts, 10 reps
15 box jumps,
85 kg. deadlifts, 15 reps
15 box jumps,
102,5 kg deadlifts, 20 reps
15 box jumps,
125 kg deadlifts, 25 reps
15 box jumps,
142,5 kg deadlifts, 30 reps
15 box jumps,
165 kg deadlifts 35 reps
15 box jumps,

Optional Support Work.

Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
(Weighted) Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

 
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