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WOD 031416: Diane got us all upside down


CrossFit Novem: Strength: Back Squat 5@50% 5@55% 5@60% 3@70% 1+@80% Conditioning: “Diane” 21-15-9 Deadlifts (225/155#) Handstand Push Ups Novem BootCamp: WOD 1: 100 Burpees Every two minutes: 20 UB Doubles OR 0 UB Singles OR 10 UB SSD WOD 2: Skill Work: Handstand 10 Min Max A) 6x 10 sec Frog Stand / Tripod Stand

CrossFit Novem:

Strength:

Back Squat

5@50%

5@55%

5@60%

3@70%

1+@80%

Conditioning:

“Diane”

21-15-9

Deadlifts (225/155#)

Handstand Push Ups

Novem BootCamp:

WOD 1:

100 Burpees

Every two minutes: 20 UB Doubles
OR 0 UB Singles OR 10 UB SSD

WOD 2:

Skill Work: Handstand
10 Min Max
A) 6x 10 sec Frog Stand / Tripod Stand

B) x 5 Pike Push Up (on floor or boxes,
just makes sure hips are over shoulders)

C) x20 sec Laying HS Hold

Novem Barbell Club:

Snatch
build up and find a max for the day
then – (6) 1 x @ 85% of the days max.

Clean & Jerk
build up and find a max for the day
then – (4) 1 x @ 85% of the days max.

Front Squat
(3) x 2 @ 90%

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