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WOD 081715: Overhead Monday Mania!


CrossFit Novem: Strength: Overhead Squats Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: For time: 200 Meter Run 40 OHS (use 65% of 1RM OHS) 200 Meter Run 30 Power Snatches (use 65% of 1RM OHS) 200

CrossFit Novem:

Strength:

Overhead Squats

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 75%

3 x @ 85%

1+ x @ 90%

Conditioning:

For time:

200 Meter Run
40 OHS (use 65% of 1RM OHS)
200 Meter Run
30 Power Snatches (use 65% of 1RM OHS)
200 Meter Run
20 Hang Snatches (full squat) (use 65% of 1RM OHS)

Novem BootCamp:

WOD 1:

8 Min AMRAP

10 DB Snatch (5/5)

10 DB Thrusters

10 Push Ups

-90 sec Rest-

8 Min AMRAP

10 Box Jumps

10 Lateral Box Step Overs

10 Drop Squats

-90 sec Rest-

8 Min AMRAP

10 Leg Raise + Pike

10 Windshield Wipers (5/5)

10 Sit Ups

Novem Barbell Club:

Clean Complex – 5 sets, start @ 65%

Clean pull + hang clean + 2 front squats + jerk

Hang Power Snatch  5×2 max for the day

Weighted pull ups  5×3 heavy as possible

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