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WOD 072315: Thirsty for Deadlifts


CrossFit Novem: Strength: Deadlifts Warm up sets: 5 Reps w/ Bar 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Conditioning: 4 Rounds for Time 200m Run w/ Med Ball (20/14) 20 Burpees 50 Unbroken Double Unders Novem BootCamp: WOD 1: 21-15-9

CrossFit Novem:

Strength:

Deadlifts

Warm up sets:

5 Reps w/ Bar

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5+ x @ 75%

Conditioning:

4 Rounds for Time

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

20 Burpees

50 Unbroken Double Unders

Novem BootCamp:

WOD 1:

21-15-9

Ring Rows

Ab/Ad Hi Lo Plank

Lateral Box Step Overs

*50 Doubles/150 Singles after each round- time finishes on jump rope

*20 Min Time Cap

WOD 2:

10 Min AMRAP

5 Burpees

5 R Back Lunge

5 Ring Dips

5 L Back Lunge

250 m run

Novem Barbell Club:

Squat 3×3 @ 90-95% (should be close to new 3RM for all 3 sets)

Power snatch doubles up to 75%

(2)Pwr Cln + split jerk + BTN Jerk  – work up to something heavy

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