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WOD 012716: Supersets Bro!


CrossFit Novem: Strength: A)Snatch Grip (Wide Grip) Pullups 5×5 B) Ring Dips / Stationary Dips 5×5 Conditioning: 7 Minute AMRAP 5 Power Snatches (135/95) 15 Kipping Pullups – 90 sec rest – 7 Minute AMRAP 5 HSPUs (Sub Strict Press 65-70%) 30 Air Squats Novem BootCamp: WOD 1: For Time 21-15-9-15-9 Wallballs Dive Bomber Pushup

CrossFit Novem:

Strength:

A)Snatch Grip (Wide Grip) Pullups

5×5

B) Ring Dips / Stationary Dips

5×5

Conditioning:

7 Minute AMRAP

5 Power Snatches (135/95)

15 Kipping Pullups

– 90 sec rest –

7 Minute AMRAP

5 HSPUs (Sub Strict Press 65-70%)

30 Air Squats


Novem BootCamp:

WOD 1:

For Time

21-15-9-15-9

Wallballs

Dive Bomber Pushup

 

After Each Completed Movement

Do 25 Double Unders / 50 Singles

WOD 2:

6 Minute AMRAP

10 Step Up Jump w/Box

5 Shoulder Squat Raises

-1 Minute Rest-

6 Minute AMRAP

10 V-Ups

(5/5) DB Snatch

Novem Barbell Club:

Mucsle Snatch – elbows high – quick T.O.

(2) 3 x @ 75%

(2) 3 x @ 78%

Clean & Jerk

(2) 2 x 75%

(3) 1 x 80%

Snatch Deadlift

(4) 5 x @ 110%

Squat Day 2 / Week 7- Front Squat

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Example Patterns

demo demo demo demo demo demo demo demo demo demo