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WOD 010514: Barbell Strong


CrossFit Novem: Strength WOD: Press 2-2-2-2-2 Going up in weight each set. Conditioning WOD: 10 Minute AMRAP 5 Deadlift (225/185#) 7 Hand Release Push Ups 9 Box Jumps (30/24”) Novem Barbell: Muscle snatch 4×3 @35-40% Pwr cln + 2 pwr jerks 5 sets, start @ 65% Snatch pull 2 rep max, don’t let form degrade

CrossFit Novem:

Strength WOD:

Press

2-2-2-2-2

Going up in weight each set.

Conditioning WOD:

10 Minute AMRAP

5 Deadlift (225/185#)

7 Hand Release Push Ups

9 Box Jumps (30/24”)

Novem Barbell:

Muscle snatch

4×3 @35-40%

Pwr cln + 2 pwr jerks

5 sets, start @ 65%

Snatch pull

2 rep max, don’t let form

degrade

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