WOD 020915: Wake up and Lunge

CROSSFIT NOVEM Strength Back Squat 8 @ 50-55% 8@65% 6@70% 4@75% 3@80% WOD 10 Minute AMRAP 5 Ring Dips 10 Toes To Bar 50 Ft. OHWL (45/35#) Sub For T2B = K2E, K2C, K2W   NOVEM BARBELL Squat 5×5 @ 75% Snatch – work up in weight doing DOUBLES and MAX for the day – …

CROSSFIT NOVEM

Strength

Back Squat
8 @ 50-55%
8@65%
6@70%
4@75%
3@80%

WOD

10 Minute AMRAP
5 Ring Dips
10 Toes To Bar
50 Ft. OHWL (45/35#)

Sub For T2B = K2E, K2C, K2W

 

NOVEM BARBELL

Squat 5×5 @ 75%
Snatch – work up in weight doing DOUBLES and MAX for the day
– when you fail, drop the weight 4-5kg and do 2 setsof singles
Clean pull – MAX, then -5% 2×2, -15% 2×3

 

NOVEM BOOTCAMP

WOD 1

3-6-9-12-9-6-3
Slam Balls
Pull Ups

WOD 2

12 Min AMRAP
5 Ring Dips
10/10 Jumping Lunges
15 KB Swings
20/20 Mountain Climbers