WOD 031815: Deadlift Picture Day

CROSSFIT NOVEM Deadlift 6@50-60% 6@75% 4@85% 3@90% 17 Minute Cap 21-15-9 Deadlift (225/155) 9-15-21 C2B Pullups Cashout For Time 2k Row or 1 Mile Run   NOVEM BARBELL Muscle Snatch – 4 x 3 @ 45% Halting Sn DL – 3 x 3 @ 80%, 2@85%(3sec pause @ knee and pwr position) weighted chin ups …

CROSSFIT NOVEM

Deadlift
6@50-60%
6@75%
4@85%
3@90%

17 Minute Cap 21-15-9
Deadlift (225/155)
9-15-21
C2B Pullups

Cashout
For Time
2k Row or 1 Mile Run

 

NOVEM BARBELL

Muscle Snatch – 4 x 3 @ 45%
Halting Sn DL – 3 x 3 @ 80%, 2@85%(3sec pause @ knee and pwr position)
weighted chin ups 4×5 heavy as pos.
Band pull-aparts – light resistance 3×10
weighted planks – 4 sets >30sec – AHAP

 

NOVEM BOOTCAMP

3 Rounds
30 sec on/15 sec off/1 min b/w rounds:
Plank Opposite K2E
R Backward Skip Lunges
Sit Ups
L Backward Skip Lunges
-2 Min Rest-
3 Rounds
30 sec on/15 sec off/1 min b/w rounds:
Shoulder Touches (1,2,3…)
Squats
Singles or Doubles
GTOH Tabata
20 sec Singles or Doubles; 10 sec Squat Hold

-1 min Rest-

3 Rounds
20 sec Boat Pose
20 sec Hollow Body Hold (Banana)
20 sec Rest