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WOD 052315: Saturday Running Extravaganza


CROSSFIT NOVEM 25 Minute AMRAP Starts and Ends with a 200 Meter Run with Partner. Every 5 Minutes – Stop and Run 200 Meter together. While completing this following AMRAP: 10 Burpee Box Jumps (24/20”) 10 Ring Dips 10 Front Squats (115/75#) NOVEM BARBELL Clean Pull Complexxxx – Work to max for the day (3

CROSSFIT NOVEM

25 Minute AMRAP
Starts and Ends with a 200 Meter Run with Partner.
Every 5 Minutes – Stop and Run 200 Meter together.

While completing this following AMRAP:

10 Burpee Box Jumps (24/20”)
10 Ring Dips
10 Front Squats (115/75#)

NOVEM BARBELL

Clean Pull Complexxxx – Work to max for the day
(3 Clean pulls to the knee + 1 Clean DL + 2 hang Cleans + Jerk)
Pause Snatch pull ( pausing @ knee AND power pos.) 6 x 2 starting @ 65% of SN
Shoulder rehab – 15 mins for crossover symetry, band pull aparts, slow eccentric rows, foam rolling

 

NOVEM BOOTCAMP

Teams of Two
For Time
Weighted 800 m Run (Team must go together, one slam ball per team)
-then-
5 Rounds
4 Tire Flips + Hop Through Tire
10 Pull Ups
20 Partner Wall Balls
30 KB Swings
40 Box Jumps
-then-
Weighted 800 m Run

Cash Out
Alternating Tabata
Hi Lo Plank and Plank Holds

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