WOD 052616: Fun with Front Squats!

CrossFit Novem: Front Squats Warm up sets: 5 x @ bar% 5 x @ 40-45% Work Sets: 8 x 65% 6 x @ 75% 4 x @ 80% 3+ x @ 85 17 Minute Cap Conditioning: For Time 21-15-9 Toes To Bar Front Squats (155/105#) Ring Rows   RX+ Elizabeth – retest 21-15-9 Cleans (135/95#) …

CrossFit Novem:

Front Squats

Warm up sets:

5 x @ bar%

5 x @ 40-45%

Work Sets:

8 x 65%

6 x @ 75%

4 x @ 80%

3+ x @ 85

17 Minute Cap

Conditioning:

For Time

21-15-9

Toes To Bar

Front Squats (155/105#)

Ring Rows

 

RX+

Elizabeth – retest

21-15-9

Cleans (135/95#)

Ring Dips

Novem BootCamp:

WOD 1:

10-20-30-20-10

Ball Slams

Mountain Climbers (1,2,3…)

DB Snatch

*1 min Hollow Hold bw rounds

(end on 10 DB Snatch)

WOD 2:

10 Min AMRAP

 

250M Run

10 KB Swings

10 Box Jumps

Novem Barbell Club:

Primer Lifts
Tall Jerk
(5) x 3 – PVC- just the bar – light weight

Do Work
2 Front Squat + 1 Jerk
build up to a heavy max for the day!!!
take no more than 15-20 minutes… then move on.

1 Snatch High Pull + 1 Snatch (from Power)
Build up to 75%
(5) 1+1 x @ 75%

Power Clean
build up to a heavy 2 RM for the day!!!
take no more than 15-20 minutes… then move on.
** reset between each rep **

Jerk Recovery -use the jerk blocks – help each other!
(5) x 2 @ 80-100+%
this lift will be based on a learning curve for some of you for a while, but try and get as close to your 1RM jerk.