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WOD 052716: Max Effort Mash Up


CrossFit Novem: Clean Warm Up Clean Complex: 5 sets – building up 1 Power Clean + 1 Front Squat + 1 Jerk Drive + 1 Push Jerk *15 Minutes Conditioning: 3 Rounds – 1 Minute at Each Station 1) Max Effort AAB Calories 2) Max Effort Box Jumps 3) M.E. Hang Power Clean + Power

CrossFit Novem:

Clean Warm Up

Clean Complex:

5 sets – building up

1 Power Clean + 1 Front Squat + 1 Jerk Drive + 1 Push Jerk

*15 Minutes

Conditioning:

3 Rounds – 1 Minute at Each Station

1) Max Effort AAB Calories

2) Max Effort Box Jumps

3) M.E. Hang Power Clean + Power Jerk (115/75#)

4) Max Effort Wall Ball Shots (20/14#)

 

Rx+

1) 20 AAB Calories

2) 25 Box Jumps (24/20”)

3) 10 Hang Power Clean + Power Jerk (115/75#)

4) 15 Wall Ball Shots (20/14#)

Novem BootCamp:

WOD 1:

4 RFT

400 m Run

20 KB Swings

20 Box Jumps

20 Sit Up + Press

WOD 2:

3 Min AMRAP

2 x 30 ft Interval Sprints

5 Burpees

-1 Min Rest-

3 Min AMRAP

5 Toes to Bar

10 Drop Squats

-1 Min Rest-

3 Min AMRAP

10 DB Snatch

10 SSD Knee Tucks

Novem Barbell Club:

Primer Lifts
Athlete’s Choice
Do Work
Snatch
warm up to a Heavy Single for the day – then
(2) 2 x @ 90% – of today’s weight

Clean & Jerk
warm up to a Heavy Single for the day – then
(2) 2 x @ 90% – of today’s weight

Back Squat Wave
build to 78% – then surfs up!
4 x @ 83%
1 x @ 88%
4 x @ 83%
1 x @ 90%
4 x @ 83%
1 x @ 93%

Bench Press
(5) x 5 @ 75%

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