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WOD 040416: Ground to Overhead and Squats


CrossFit Novem: Strength: Back Squat Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 2 x 10 @ 50% Conditioning: 16 Minute EMOM 1)ME Cal Row 2) ME C2B Pullups 3) Goblet Squats (24/16) 4) Ground to Overhead (95/65) Novem BootCamp: WOD 1: 30 sec- 45 sec- 60 sec- 45 sec-

CrossFit Novem:

Strength:

Back Squat

Warm up sets:

5 x @ 40%

5 x @ 45%

Work Sets:

2 x 10 @ 50%

Conditioning:

16 Minute EMOM

1)ME Cal Row

2) ME C2B Pullups

3) Goblet Squats (24/16)

4) Ground to Overhead (95/65)


Novem BootCamp:

WOD 1:

30 sec- 45 sec- 60 sec- 45 sec- 30 sec

Battle Ropes (1,2,3…)

DB Thrusters

Mountain Climbers (1,2,3…)

Ring Rows

*no rest between movements, 1 min between rounds

WOD 2:

3 Min AMRAP

100 ft Shuttle Sprint

10 Squats

-90 sec rest-

3 Min AMRAP

5 Toes to Bar

10 Sit Ups

-90 sec rest-

3 Min AMRAP

5 Burpees

20 Doubles or

Novem Barbell Club:

Snatch
build up and find a max for the day
then – (4) 1 x @ 80% of the days max.
Clean & Jerk
build up and find a max for the day
then – (3) 1 x @ 80% of the days max.
Front Squat
warm up to…
(1) 1 x @ 80%

 

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