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WOD 071216: Long Live the Lunges!


CrossFit Novem: Bench Press Warmup 5@50% 5@55% Work Sets 5@60% 5@70% 5@80% *17 Minute Cap Conditioning: 12 Minute AMRAP 10 Pushups 15 KB Swings (24/16) 20 OHWL (45/25) (1,2,3…) After Each Round Ascend by 5 Burpees Example Rd 1: 5 Burpees, Rd2: 10 Burpees….   Rx+ 10 Parallete Pushups 15 KB Swings (32/24) 20 OH

CrossFit Novem:

Bench Press

Warmup

5@50%

5@55%

Work Sets

5@60%

5@70%

5@80%

*17 Minute Cap

Conditioning:

12 Minute AMRAP

10 Pushups

15 KB Swings (24/16)

20 OHWL (45/25) (1,2,3…)

After Each Round

Ascend by 5 Burpees

Example

Rd 1: 5 Burpees, Rd2: 10 Burpees….

 

Rx+

10 Parallete Pushups

15 KB Swings (32/24)

20 OH Lunges w/ Barbell (95/65)

Ascend 5 Burpees per Round

Novem BootCamp:

WOD 1:

For Time

21-15- 9

V-Ups

9-15- 21

DB Thrusters (25/15#)

*250M Run b/n Rounds

15 Min Cap

WOD 2:

5 Minute AMRAP

10 GTO

20 OH Walking Lunges (1, 2, 3…)

– 2 Min Rest –

5 Minute AMRAP

10 Burpees

20 Flutter Kicks

Novem Barbell Club:

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

Do Work
Hang Snatch (at the knee)
Build up to 70%
then – (10) x 1 @ 70%

1 Power Clean + 1 Push Jerk
Build up to 70%
then – (10) x 1 @ 70%

Snatch Pull
(3) x 2 @ 85%

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Example Patterns

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