WOD 061516: “Whittman”

CrossFit Novem: Movement Prep: 2 Rounds 5 HP Cleans 5 KB Swings 5/5 Step Ups Add weight to the cleans on the 2nd round. Conditioning: “Wittman” 7 RFT 15 Power Cleans (95/65#) 15 Kettle Bell Swings (24/16kg) 15 Box Jumps (24/20”) L1) 5 Rounds L2) 4 Rounds *30 Minute Time Cap Novem BootCamp: WOD 1: …

CrossFit Novem:

Movement Prep:

2 Rounds

5 HP Cleans

5 KB Swings

5/5 Step Ups

Add weight to the cleans on the 2^nd round.

Conditioning:

“Wittman”

7 RFT

15 Power Cleans (95/65#)

15 Kettle Bell Swings (24/16kg)

15 Box Jumps (24/20”)

L1) 5 Rounds L2) 4 Rounds

*30 Minute Time Cap

Novem BootCamp:

WOD 1:

Alternating Tabata Stations

A) Wall Ball Sit Ups & Wall Balls

B) Jumping Lunges & Pike Push Ups

C) SL RDLs & Seated Iron Man

D) Tire Flips & Walk Outs

*1 Min rest Between Stations*

WOD 2:

Cash Out

3 Rounds

20 sec R Plank L2E Hold

20 Max Effort Superman lifts

20 Sec L Plank K2E Hold

20 sec rest

Novem Barbell Club:

Primer Lifts
Muscle Snatch
(5) x 3 – just the bar – light weight

Do Work
Snatch
build up to 80%
then – (2) 2 x @ 80% – reset after each lift
(3) x 2 @ 85% – TAKE.YOUR.TIME.

1 High Hang Clean + 1 Clean
build up to 75% – working on being fast under the bar
then – (2) 1+1 x @ 75% – these are full squats
(3) 1+1 @ 80%

Snatch Deadlift
(2) x 3 @ 110%
(3) x 3 @ 115%

Front Squat Wave
build to 83% – then surfs up!
3 x @ 83%
1 x @ 88%
3 x @ 83%
1 x @ 91%
3 x @ 83%
1 x @ 93%