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WOD 031115: Its Running Season Folks!


CROSSFIT NOVEM 1 Power Clean + 1 Power Jerk Every 90 Seconds for 15 minutes working up in weight. 12 Minute AMRAP 200 Meter Run 5 Power Cleans (135/95#) 15 UB Wall Ball Shots (20/14#) 10 Ft   NOVEM BARBELL Shankle Complex – 4 sets working up from 65% (1) cln deadlift + (3) clean

CROSSFIT NOVEM

1 Power Clean + 1 Power Jerk
Every 90 Seconds for 15 minutes
working up in weight.

12 Minute AMRAP
200 Meter Run
5 Power Cleans (135/95#)
15 UB Wall Ball Shots (20/14#) 10 Ft

 

NOVEM BARBELL

Shankle Complex – 4 sets working up from 65%
(1) cln deadlift + (3) clean pulls/shrugs (from the knee)
then… hang clean + 2 jerks
pressing SN Blance – 6×3 25-30% of Sn (sqt stance)
SN Balance – 5×2 65-80% of Sn (pulling stance droping to sqt)

 

NOVEM BOOTCAMP

4 RFT
5 Burpees
10 Ring Rows
15 Ball Slams
20/20 Russian Twists
250 m Run

4 Min AMRAP
Push Ups
Sit Ups
-1 Min Rest-
4 Min AMRAP
Squats
Supermans

*alternate movements every thirty seconds- score is total reps for four min

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