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WOD 020215: 6 Minute Sprints


CrossFit Novem: Strength: Front Squat 8@65% 6@70% 4@75% 3@80% Conditioning: 6 Minute AMRAP 10 Racked Lunges (115/80#) (1,2,3…) 10 Lateral Burpees Over Bar 2 Minute Rest 6 Minute Alt EMOM 10 Wallballs (20/14) @ 10ft 10 Hand Release Push Ups Novem Barbell: Squat 6×2 @ 75% Snatch – work up in weight doing tripples and

CrossFit Novem:

Strength:

Front Squat

8@65%

6@70%

4@75%

3@80%

Conditioning:

6 Minute AMRAP

10 Racked Lunges (115/80#)

(1,2,3…)

10 Lateral Burpees Over Bar

2 Minute Rest

6 Minute Alt EMOM

10 Wallballs (20/14) @ 10ft

10 Hand Release Push Ups

Novem Barbell:

Squat

6×2 @ 75%

Snatch

– work up in weight doing tripples and MAX for the day

– when you fail, drop the weight 4-5kg and do a double

Snatch DL off 2-3″ deficit

4×4 @ 85-90%

Novem BootCamp:

Strength:

8 min

Skill Work: Pull Ups

WOD 2:

12 Min Infinity Ladder

Working up by 2s, starting at 4

DB Thrusters

Straight Leg Sit Ups

Russian Twists (1,1,2,2,3,3…)

*5 Pull Ups/10 Jumping Pull Ups b/w every round

 

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