WOD 072816: Super set!

CrossFit Novem: Strength Superset A)Sumo Deadlift 5-5-5-5-5   B)Ring Dips 5-5-5-5-5 90 sec rest after doing 1 set of A and B  Conditioning: 15 Minute AMRAP 400m Run 10 Power Cleans (135/95) 20 OHWL (45/25) (1,2,3…)   Rx+ 400m Run 10 Power Cleans (185/135) 20 OHWL (45/25) Novem BootCamp: WOD 1: 16 Min M.E. EMOM …

CrossFit Novem:

Strength Superset

A)Sumo Deadlift

5-5-5-5-5

 

B)Ring Dips

5-5-5-5-5

90 sec rest after doing 1 set of A and B 

Conditioning:

15 Minute AMRAP

400m Run

10 Power Cleans (135/95)

20 OHWL (45/25) (1,2,3…)

 

Rx+

400m Run

10 Power Cleans (185/135)

20 OHWL (45/25)

Novem BootCamp:

WOD 1:

16 Min M.E. EMOM

1) M.E. Cal Row

2) M.E. Split Jump Burpees

3) M.E. Ball Slams (30/20#)

4) M.E. Ring Dips

*No rest – straight through!

WOD 2:

For Time:

1 Mile Run or 2k Row

 

Ca$hout

Tabata

Hi/Lo Plank

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 75%
then – (10) x 1 @ 75%

1 Power Clean + 1 Push Jerk
Build up to 75%
then – (10) x 1 @ 75%

Clean Pulls
(1) x 2 @ 80%
(1) x 2 @ 85%
(1) x 2 @ 90%

Jerk Supports
(5) x 2-3 @ 90-110+%

You may also just build up to a heavy set depending on how you feel for the day….