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WOD 072015: All the Legs


CROSSFIT NOVEM Front Squats 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 16 Minute Alt EMOM A. 10 Cal Row B. 15 Box Jumps (24/20) C. 16 Racked Lunges (135/95) (1,2,3…)

CROSSFIT NOVEM

Front Squats
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

16 Minute Alt EMOM
A. 10 Cal Row
B. 15 Box Jumps (24/20)
C. 16 Racked Lunges (135/95)
(1,2,3…)
D. 10 T2B

NOVEM BOOTCAMP

8 Min AMRAP
250 ft Run
10 KB CNJ (1,2,3…)
20 KB Swings

-2 Min Rest-

8 Min AMRAP
20 Doubles/60 Singles
10 X Sit Ups (1,2,3…)
20 Wall Balls

-2 Min Rest-
8 Min AMRAP
20 Mountain Climbers (1,2,3…)
10 Hand Release Push Ups
20 Box Jumps

NOVEM BARBELL CLUB

Squat 6×2 @ 80%
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
C&J – 2+1 @ 70%, 2+1 @80%, 1+1 @ 85%, 3sets x 1 @90%

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