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WOD 081215: Deadlifts and Dips


CROSSFIT NOVEM Deadlift Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80%   *17 Minute Cap 10 Minute AMRAP: 5 Strict Pulls Ups 5 Ring Dips 15 Squats   Cash Out: 2 Rounds Banded Glut

CROSSFIT NOVEM

Deadlift

Warm Up Sets:

3 Reps w/ Bar

3 x @ 50%

3 x @ 55%

Work Sets:

3 x @ 70%

3 x @ 75%

3+ x @ 80%

 

*17 Minute Cap
10 Minute AMRAP:

5 Strict Pulls Ups

5 Ring Dips

15 Squats

 

Cash Out:

2 Rounds

Banded Glut Bridges x 25

Banded March w/ Anterior Load x 60 sec

Hollow Holds x 60 sec

 

*Rest as needed between movements and sets

 

NOVEM BOOTCAMP

6 Min Alternating AMRAP

Pull Ups and Sit Ups

-1 Min Rest-

6 Min Alternating AMRAP

Tire Flips + Hop Thru and Push Ups

-1 Min Rest-

6 Min Alternating AMRAP

Wall Balls and Singles or Doubles

– 1 Min Rest-

6 Min Alternating AMRAP

Ring Dips and Leg Raise + Pike

 

NOVEM BARBELL

Sn Pull + Sn + OHS
2 sets @ 65, 1 @ 70, 1 @ 75%
Jerk from racks – work up to
heavy set of doubles
front squat – 3 x 8 @ 70%

 

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