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WOD 050216: Max OUT Make up Day!


CrossFit Novem: Max OUT Make up Day! Pick a Strength Movement that you may have missed for this past cycle! Press, Deadlift, Front Squat, Back Squat, Bench Press, Overhead Squat or Clean and Jerk 20 Minute CAP! Conditioning: 12 Minute AMRAP 5 HSPUs 10 Thrusters (115/75) 15 Lateral Hop Burpees   Rx+ 5 Strict HSPUs

CrossFit Novem:

Max OUT Make up Day!

Pick a Strength Movement that you may have missed for this past cycle!

Press, Deadlift, Front Squat, Back Squat, Bench Press, Overhead Squat or Clean and Jerk

20 Minute CAP!

Conditioning:

12 Minute AMRAP

5 HSPUs

10 Thrusters (115/75)

15 Lateral Hop Burpees

 

Rx+

5 Strict HSPUs

10 Thrusters (135/95)

15 Lateral Hop Burpees

Novem BootCamp:

WOD 1:

10 Min AMRAP

10 Burpee Box Jumps

10 X Sit Ups (1,2,3…)

10 Floor Rows (1,2,3…)

 

WOD 2:

60 sec -45 sec- 30 sec

Mountain Climbers

GTOH

OHWL (1,2,3…)

DB Hammer Curl + Press

 

*no rest bw movements

1 min bw rounds

Novem Barbell Club:

Power Snatch
build up to 75%
then – (6) 1 x @ 75%

Power Clean & Jerk (Split or Power)
build up to 75%
then – (6) 1 x @ 75%

Conditioning – Super Set not For Time
1A 3 x 5 Pull Ups – use a band if needed
1B 3 x 8 Weighted Knee Raises – dip bar or hanging
3 x 30-50 Double Unders – try and go UB

Predefined Skins

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Example Patterns

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