WOD 071515: Muscle Up Chipper

CROSSFIT NOVEM Press Warm up sets: 5 Reps w/ Bar 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% *17 Minute Cap WOD: For Time 50 Double Unders 12 Muscle Ups 12 STO (115/85#) 50 Double Unders 9 Muscle Ups 9 STO …

CROSSFIT NOVEM

Press
Warm up sets:
5 Reps w/ Bar
5 x @ 50%
5 x @ 55%
Work Sets:
5 x @ 60%
5 x @ 70%
5+ x @ 75%

*17 Minute Cap

WOD:
For Time
50 Double Unders
12 Muscle Ups
12 STO (115/85#)
50 Double Unders
9 Muscle Ups
9 STO (135/95#)
50 Double Unders
7 Muscle Ups
7 STO (155/105#)

*Sub for DUs = 150 Singles, 25 SSD
Sub for Muscle Ups = 12,9,7 Strict Pull Ups + 12,9,7 Push Ups

* 20 minute cut off

 

NOVEM BOOTCAMP

3 RFT
400 m Run
20 Ball Slams
20 Box Jumps
20 X Sit Ups (1,2,3…)

Alternating Tabatas

DB Thrusters and Floor Rows (1,2,3…)
Doubles/Singles and KB Swings
Speed Skaters (1,2,3…) and Hi Lo Planks

 

NOVEM BARBELL CLUB

Snatch – 3 x1 @ 80%
C&J – 3 x1 @ 80%
back squat – 2 @ 75%, 2 @ 80%, 1@ 85%