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WOD 031415: Saturday Relay


CROSSFIT NOVEM WOD 1 15 Minute AMRAP 5 Pullups 10 Front Squats (95/65) 15 KB Swings (24/16) WOD 2 9 Minute Relay 100m Row AMRAP of Burpees over KB  NOVEM BOOTCAMP For Time 100 Sit Ups 100 Double Unders/200 Singles 50 Partner Wall Balls 50 Burpees 50 Pull Ups 20 Ring Dips 20 Renegade Rows

CROSSFIT NOVEM

WOD 1

15 Minute AMRAP

5 Pullups

10 Front Squats (95/65)

15 KB Swings (24/16)

WOD 2

9 Minute Relay

100m Row

AMRAP of Burpees over KB

 NOVEM BOOTCAMP

For Time
100 Sit Ups
100 Double Unders/200 Singles
50 Partner Wall Balls
50 Burpees
50 Pull Ups
20 Ring Dips
20 Renegade Rows

 

 

NOVEM BARBELL

Jerk from racks/boxes – work up to HS
drop set – 1×3 80% of that HS
Jerk Dip/Drive – 3 x 4 @ 110%
Push Press – 5×5 @ 70%
Halting Sn DL – 3 x 3 @ 80% Pause @ knee and pwr pos

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