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WOD 021816: All the Wallballs


CrossFit Novem: Strength: Snatch Complex Every 60 sec for 10 Minutes (10 Sets) – 1 Snatch Deadlift – 1 Mid-Hang Snatch (power or squat) – 2 Overhead Squats Conditioning: 10 Minute AMRAP 30 Wall Ball Shots (20/14#) 10ft 30 Double Unders Novem BootCamp: WOD 1: 8 Minute AMRAP 5 Ring Pushups 10 Seated Iron Mans

CrossFit Novem:

Strength:

Snatch Complex

Every 60 sec for 10 Minutes

(10 Sets)

– 1 Snatch Deadlift

– 1 Mid-Hang Snatch (power or squat)

– 2 Overhead Squats

Conditioning:

10 Minute AMRAP

30 Wall Ball Shots (20/14#) 10ft

30 Double Unders

Novem BootCamp:

WOD 1:

8 Minute AMRAP

5 Ring Pushups

10 Seated Iron Mans

(Each Side is 1)

90 sec Rest

8 Minute AMRAP

300m Row

10 KB Swings

90 sec Rest

8 Minute AMRAP

3 Man Makers

10 Burpees over DB

Cash Out:

100 Partner Situps w/ Slam Ball

Novem Barbell Club:

Snatch

(3) 1 x @ 80%

Snatch Pull (3″ deficit)

(3) 3 x @ 95%

BTN Sn Grip Push Press

(3) 3 x @ 90%

Back Squat

(4) 2 x @ 85-87%

Predefined Skins

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Example Patterns

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