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WOD 062716: Push Press Ladder


CrossFit Novem: Push Press Warm up sets: 5 x @ 50-55% Work Sets: 8 x 65% 6 x @ 75% 4 x @ 85% 3+ x @ 90% 20 Minute Cap  Conditioning: 10 Minute AMRAP Ladder Up by 3 Toes to Bar Push Press (135/95) (3,3,6,6,9,9,12,12,15,15….) *30 Double Unders after Each Round   Rx+ UB

CrossFit Novem:

Push Press

Warm up sets:

5 x @ 50-55%

Work Sets:

8 x 65%

6 x @ 75%

4 x @ 85%

3+ x @ 90%

20 Minute Cap 

Conditioning:

10 Minute AMRAP

Ladder Up by 3

Toes to Bar

Push Press (135/95)

(3,3,6,6,9,9,12,12,15,15….)

*30 Double Unders after Each Round

 

Rx+

UB Toes to Bar

Push Press (155/105)

Novem BootCamp:

WOD 1:

Clinic – Pull Ups: Next Step!

A) 10 Snap to Hollow / 10 Snap to Arch (Superman)

B) 3×10: Beat Swings

C) 3×10: Ring Row w/ Slow eccentric release. (*Encourage harder angle)

D) 3×10 Chin ups (*encourage lighter bands)

Finish: 5×5 Pull Ups: Strict!

*15 Min Time Cap

WOD 2:

5 RFT

15 Goblet Squats (16/12kg)

15 Burpees

15 Situps

*150 M Run Sprint B/N Rounds

15 Minute CAP

Novem Barbell Club:

Primer Lifts
Tall Clean
(5) x 3 – just the bar – light weight

Do Work
1 Clean + 1 Jerk
Build up to 80% then
(4) x 2 @ 80%

1 Snatch Deadlift + 1 High Hang Snatch
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

Clean Deadlift – use straps!!!
build up to 95% then
(2) x 3 @ 100%

Back Squat
build to 75% – then
(3) x @ 75%

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