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112413: Front Squats


CrossFit Novem: Strength WOD: Front Squat 8@ 65% 6 @ 75% 4 @ 80% 3 @ 85% Conditioning WOD: For Time: 5 Rounds 25 Double Unders 15 Wall Ball Shots  (20/14#) 10Ft 15 Kettle Bell Swings (32/24kg) Novem Barbell: Snatch 15 mins to max for the day(100%).. then 2 sets hang Sn doubles (80%) Then

CrossFit Novem:

Strength WOD:

Front Squat

8@ 65%

6 @ 75%

4 @ 80%

3 @ 85%

Conditioning WOD:

For Time:

5 Rounds

25 Double Unders

15 Wall Ball Shots  (20/14#) 10Ft

15 Kettle Bell Swings (32/24kg)

Novem Barbell:

Snatch

15 mins to max

for the day(100%).. then

2 sets hang Sn doubles (80%)

Then

2 sets hang Sn triples (75%)

Hang Pwr Cln + Pwr Jk + split Jk

Warm up to 1 @ 65%

2 sets @ 70%

2 set  @ 70% or greater!

HBBS

5×3 Heavy as pos.

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