WOD 062215: A 4 Round Slug Fest

CROSSFIT NOVEM Front Squat Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 20 x @ 50% *15 Minutes 4RFT: 25 Wall Ball Shots 25 Box Jumps 200 Meter Run   NOVEM BOOTCAMP 3 Rounds 30 sec on/15 sec off/1 min b/w rounds: Cross Body Plank K2E Push Ups Single Single …

CROSSFIT NOVEM

Front Squat
Warm up sets:
5 x @ 40%
5 x @ 45%
Work Sets:
20 x @ 50%

*15 Minutes

4RFT:
25 Wall Ball Shots
25 Box Jumps
200 Meter Run

 

NOVEM BOOTCAMP

3 Rounds
30 sec on/15 sec off/1 min b/w rounds:
Cross Body Plank K2E
Push Ups
Single Single Double Knee Tucks
Burpees

-2 min rest-

3 Rounds
30 sec on/15 sec off/1 min b/w rounds:
Pull Ups
Toes to Bar
Star Jumps
Squats

8 Min AMRAP
5/5 S/L RDL into Backward Lunge (do not
alternate-stay on one leg for five at a time)
5/5 Oblique Ball Slams
10 DB Push Press

 

NOVEM BARBELL

Squat 5×5 @ 75%
Snatch – work up in weight doing DOUBLES and MAX for the day
– when you fail, drop the weight 4-5kg and do 2 setsof singles
Clean pull – MAX, then -5% 2×2, -15% 2×3