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WOD 061515: All the Double Unders


CROSSFIT NOVEM Push Jerk Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% *15 Minutes Alternating 10 Minute EMOM A) 35 Unbroken double unders B) 5 Power Clean & Power Jerks   NOVEM BARBELL Squat 6×2 @ 75% Snatch

CROSSFIT NOVEM

Push Jerk
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
5 x @ 60%
5 x @ 70%
5 x @ 80%

*15 Minutes Alternating

10 Minute EMOM
A) 35 Unbroken double unders
B) 5 Power Clean & Power Jerks

 

NOVEM BARBELL

Squat 6×2 @ 75%
Snatch – work up in weight doing tripples and MAX for the day
– when you fail, drop the weight 4-5kg and do a double
Snatch DL off 2-3″ deficit 4×4 @ 85-90%

 

NOVEM BOOTCAMP

4 min EMOM
Buy in: 3 burpee box jumps
Rest of min: lateral box step overs

4 min EMOM
Buy in: 5 leg raises + pike
Rest of min: mountain climbers

4 min EMOM
Buy In: 5 SSD Knee tucks
Rest of min: Wall Balls

4 min EMOM
Buy in: 5 KB SDLHP
Rest of min: HRPU

8 Min Infinity Ladder by 3s
Pull Ups
Drop Squats
X Sit Ups (1,1,2,2,3,3…)
20 Double Unders or 60 Singles between rounds

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