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WOD 042716: I Press You Press We Press


CrossFit Novem: Strength: Press Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 5RFT 10 Toes To Bar 10 Handstand Push Ups 50 Double Unders Sub Fro DUs = 100

CrossFit Novem:

Strength:

Press

Warm up sets:

5 x @ 55%

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

Conditioning:

5RFT

10 Toes To Bar

10 Handstand Push Ups

50 Double Unders

Sub Fro DUs = 100 Singles or 25 SSDs

Sub for HSPU = A-Frame off box.

Novem BootCamp:

WOD 1:

800 m Run

-then-

4 RFT

5 Pull Ups

5 Push Ups

5 Squats

-then-

3 RFT

10 Superman

10 Seated Iron Man

10 Speed Skaters (1,2,3…)

-then-

250 m Run

-then

25 Burpees

WOD 2:

Alternating Inverse Tabata

8 x 10 sec work/20 sec rest

Jumping Lunges (1,2,3…) and Shoulder Touches (1,2,3…)

Sit Ups and Mountain Climbers (1,2,3…)

*one minute b/w stations

*ten seconds of work at a time should be an All. Out. Sprint.

Novem Barbell Club:

Snatch
build up to 80% of your LBC opener
OR (3) 1 x @ 75%
Clean & Jerk
build up to 80% of your LBC opener
OR (2) 1 x @ 75%

 

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