WOD 050416: “Badger”

CrossFit Novem: Movement Prep 2 Rounds 5 Hang Power Cleans 5 Front Squats 5 Scap Pullups / 1 Pullup 2x Butt Kickers / High Knees Conditioning: “Badger” 3 RFT 30 Squat Cleans (95/65) 30 Pullups 800m Run   35 Minute Cap L1) 2 Rounds Novem BootCamp: WOD 1: 5 RFT 30 KB Swings 20 Ball …

CrossFit Novem:

Movement Prep

2 Rounds

5 Hang Power Cleans

5 Front Squats

5 Scap Pullups / 1 Pullup

2x Butt Kickers / High Knees

Conditioning:

“Badger”

3 RFT

30 Squat Cleans (95/65)

30 Pullups

800m Run

 

35 Minute Cap

L1) 2 Rounds

Novem BootCamp:

WOD 1:

5 RFT

30 KB Swings

20 Ball Slams

10 Weighted Step Ups (1,2,3…)

WOD 2:

Alternating Tabata

V Ups and Mountain Climbers (1,2,3…)

DB Thrusters and Speed Skaters (1,2,3…)

*90 sec b/w stations

Novem Barbell Club:

Power Snatch
build up to 80%
then – (8) 1 x @ 80%

Power Clean & Jerk (Split or Power)
build up to 80%
then – (8) 1 x @ 80%

Conditioning – Super Set not For Time
1A 3 x 5 Snatch grip pull ups
1B 3 x 8 DB Lateral Raises
1C 3 x 8/8 DB Single Arm Rows