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WOD 022115: Saturday Team Fun


CROSSFIT NOVEM TEAM WOD 8 Minute AMRAP 5 HSPUs 10 Alt KB C&J (5 Each Side) (24/16) Scale HSPU as needed 2 Minute Rest 8 Minute AMRAP 5 Power Snatch (95/65) 10 Alt Pistols (5 each side) No Pistols Goblet Squats (24/16) 2 Minute Rest 8 Minute AMRAP 5 Burpee Broad Jumps 10 Cal Row

CROSSFIT NOVEM

TEAM WOD
8 Minute AMRAP
5 HSPUs
10 Alt KB C&J (5 Each Side)
(24/16)

Scale HSPU as needed
2 Minute Rest

8 Minute AMRAP
5 Power Snatch (95/65)
10 Alt Pistols (5 each side)

No Pistols Goblet Squats (24/16)
2 Minute Rest

8 Minute AMRAP
5 Burpee Broad Jumps
10 Cal Row

 

NOVEM BARBELL

“Double stimulation” (CNS + muscle)
rep scheme same for Snatch and C&J
warm up to 88%-90% for 1, then drop to 75% for as many reps as possible (double or triple or quad?)
complete this rotation 3 times (ie: will hit 90% 3 times + 3 sets of doubles/triples

 

NOVEM BOOTCAMP

Teams of 2
30 min AMRAP

60 Mountain Climbers (1,2,3…)
50 DB Thrusters
40 Side Lying V Ups
30 Ring rows
20 Tire flips
10 Manmakers

 

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