WOD 061916: Single Leg Deadlift Sunday

CrossFit Novem:  Split Jerk Warmup 5 Minutes Split Jerk Warmup 3@ Bar 3@40-45% Work Sets 5×2 Working Up to a Heavy double Beginners focus on form or do a push jerk instead (5×3) 17 Minute Cap Conditioning: 12 Minute AMRAP 10 T2B 10 Weighted Step Ups(20) (24/16) w/ 1KB (1,2,3…) 20 HR Pushups (Feet on Plate)   …

CrossFit Novem: 

Split Jerk Warmup

5 Minutes

Split Jerk

Warmup

3@ Bar

3@40-45%

Work Sets

5×2

Working Up to a Heavy double

Beginners focus on form or do a push jerk instead (5×3)

17 Minute Cap

Conditioning:

12 Minute AMRAP

10 T2B

10 Weighted Step Ups(20) (24/16) w/ 1KB (1,2,3…)

20 HR Pushups (Feet on Plate)

 

Rx+

10 UB T2B

10 Weighted Step Ups (24) (32/24) 1 KB

20 Parallete Pushups

Novem BootCamp:

WOD 1:

12 Min AMRAP

5 Ring Dips

10 Tuck Jump Burpees

15 KB Swings (16/12kg)

20 Doubles or 40 Singles

WOD 2:

12 Min AMRAP

5 Dive Bomber Push Ups

10 SL RDL into Back Lunge (5/5)

15 Box Jump

20 Sit Ups

 

Cashout- 2 Rounds

250M Run/Row

30 sec L Plank K2E Hold

30 sec R Plank K2E Hold

Novem Barbell Club:

Continue Barbell Programming!