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WOD 080116: Dealing out the Deadlifts


CrossFit Novem: Deadlift Warm up sets: 5 Reps w/ Bar 5 x @ 50-55% Work Sets: 4 x @ 65% 3 x @ 75% 3 x @ 85% 3 x @ 90% 3 x @ 95%+ or find a New 3, 2,or 1RM 20 Minute Cap Conditioning: 3 RFT 60 Double Unders 30 Wall Ball

CrossFit Novem:

Deadlift

Warm up sets:

5 Reps w/ Bar

5 x @ 50-55%

Work Sets:

4 x @ 65%

3 x @ 75%

3 x @ 85%

3 x @ 90%

3 x @ 95%+

or find a New 3, 2,or 1RM

20 Minute Cap

Conditioning:

3 RFT

60 Double Unders

30 Wall Ball Shots

15 Strict Pull Ups

 

RX+

3 RFT

60 UB Double Unders

30 Thrusters (95/65#)

15 Strict Pull Ups

Novem BootCamp:

WOD 1:

10 MIN AMRAP

10 Seated Jump Squats

10 (5/5) Plank Rear Lat Raise w/ plate or DB

250M Run

 

5-8 Min Skill Work

Double Under Tutorial & Practice

WOD 2:

10 Min AMRAP

10 Ball Slams

10 (5/5) Crab Crunches

250M Row

Novem Barbell Club:

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

Do Work
Snatch
build up to 80% then –
(1) x 1 @ 80%
(1) x 1 @ 85%
(1) x 1 @ 90%
(2) x 1 @ 85%

Clean & Jerk
build up to 80%
(1) x 1+1 @ 80%
(1) x 1+1 @ 85%
(1) x 1+1 @ 90%

Clean Pull
build up to 85% then –
(2) x 2 @ 85%

Back Squat
build to 80% then
(1) x 2 @ 80%
(2) x 2 @ 85%

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