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WOD 021515: Skill Du Jour


CROSSFIT NOVEM Skill DuJour 12 minutes to work on the following: – Muscle Ups (ring or bar) – Handstand Walks – Handstand Push Ups – Being Upside Down – 5×5 Strict Press WOD 15 Minute AMRAP 50 Double Unders 5 KB Turkish Gets Ups (left 24/16kg) 35 Box Jumps (24/20”) 5 KB Turkish Gets Ups

CROSSFIT NOVEM

Skill DuJour
12 minutes to work on the following:
– Muscle Ups (ring or bar)
– Handstand Walks
– Handstand Push Ups
– Being Upside Down
– 5×5 Strict Press

WOD

15 Minute AMRAP
50 Double Unders
5 KB Turkish Gets Ups (left 24/16kg)
35 Box Jumps (24/20”)
5 KB Turkish Gets Ups (right 24/16kg)

 

NOVEM BARBELL

A. Jerk – work up to HS
B. 1×3 80% of that HS
C. Jerk Dip/Drive – 3 x 4 @ 110%
D. Snatch HS or 85%

 

NOVEM BOOTCAMP

WOD 1

7 RFT
7 DB Thrusters
7 Burpees
7 Ring Push Ups
7/7 Plank K2E

1 min in plank of any kind between each round (do not have to hold after seventh round)

WOD 2

6 Min EMOM
Buy In: 5 Supermans
Rest of Min: ME Bicycles (1,1,2,2,3,3…)

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