WOD 071116: The Squat Squad

CrossFit Novem: Overhead Squats Warmup 5@50% 5@55% Work Sets 5@60% 5@70% 5@80% *15 Minute Cap Conditioning: 5 RFT 10 OHS (135/95) 30 Double Unders 200m Run L1) 4 Rounds 20 Minute Cap   Rx+ 5 RFT 10 OHS (155/105) 30 UB Double Unders 200m Run w/ Med Ball (20/14) Novem BootCamp: WOD 1: 8 Min …

CrossFit Novem:

Overhead Squats

Warmup

5@50%

5@55%

Work Sets

5@60%

5@70%

5@80%

*15 Minute Cap

Conditioning:

5 RFT

10 OHS (135/95)

30 Double Unders

200m Run

L1) 4 Rounds

20 Minute Cap

 

Rx+

5 RFT

10 OHS (155/105)

30 UB Double Unders

200m Run w/ Med Ball (20/14)

Novem BootCamp:

WOD 1:

8 Min AMRAP

8 Side Plank with Rotation– switch sides each round (*athlete can use 2.5# plates to add weight!)

8 Goblet Squats

-2 Min Rest-

8 Min AMRAP

8 Bird Dog Push-Ups*

8 Jumping Lunges (1, 2, 3…)

WOD 2:

-2 Min Rest- 

8 Min AMRAP

8 Ball Slam + Star Jump

8 Squat Thrusts

Novem Barbell Club:

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

Do Work
Snatch
build up to a heavy Single
then – (3) 2 x @ 70% of the days best

Clean & Jerk
build up to a heavy Single
then – (3) 2+1 x @ 70% (2 cleans + 1 jerk)

Front Squat
build to a heavy single for the day
then – (2) 3 x @ 75% of the days best