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WOD 061015: Hump Day Sandwich WOD


CROSSFIT NOVEM Overhead Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% *15 Minutes For Time: For Time 20 Overhead Squats (135/95 lbs) 30 Kettlebell Swings (32/24 kg) 400 Meter Run 50 Double-Unders 800 Meter Run 50 Double-Unders

CROSSFIT NOVEM

Overhead Squat
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
5 x @ 60%
5 x @ 70%
5 x @ 80%

*15 Minutes For Time:

For Time
20 Overhead Squats (135/95 lbs)
30 Kettlebell Swings (32/24 kg)
400 Meter Run
50 Double-Unders
800 Meter Run
50 Double-Unders
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Overhead squats (135/95 lbs)

 

NOVEM BARBELL

Squat 6×2 @ 75%
Snatch Work up to a heavy double
Drop set = 5kg less for 2×2
C&J up to a heavy double
Drop set = 5kg less for 2×2

 

NOVEM BOOTCAMP

21-15-9
Alternating KB CNJ
Pull Ups

*one min in plank after each round, so should end in plank

10 Minute AMRAP
5 Ring Dips
10 Toes To Bar
50 Ft. OHWL

 

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