WOD 082116: Bench, Clean, & Push!

CrossFit Novem: Bench Press Warmup 5@45lbs 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% *18 Minutes Conditioning: 6 Rounds In 90 Seconds Complete: 5 Hang Power Cleans (155/105#) 10 Hand Release Push Ups 15 Air Squats 30 sec. Rest Between Rounds   RX+ 5 Hang Power Cleans + Jerks (155/105#) 10 Hand Release Push Ups 15 …

CrossFit Novem:

Bench Press

Warmup

5@45lbs

5@50%

5@55%

Work Sets

5@60%

5@70%

5+@75%

*18 Minutes

Conditioning:

6 Rounds

In 90 Seconds Complete:

5 Hang Power Cleans (155/105#)

10 Hand Release Push Ups

15 Air Squats

30 sec. Rest Between Rounds

 

RX+

5 Hang Power Cleans + Jerks (155/105#)

10 Hand Release Push Ups

15 Front Squats

Novem BootCamp:

WOD 1:

8 Min EMOM

Buy In A: 5 Bird Dog Push Ups

Rest of A: Criss Cross Jump Squats

 

Buy In B: 5/5 X Sit Ups

Rest of B: Wall Balls

-2 Min Rest-

8 Min EMOM

Buy In A: 5 Pull Ups

Rest of A: Shoulder Touches (1,2,3…)

 

Buy In B: 5 SSD Knee Tucks

Rest of B: Man Makers (15/25#)

-2 Min Rest-

8 Min EMOM

Buy In A: 5 Heavy Goblet Squats (16/24kg)

Rest of A: Hi/Lo Planks

 

Buy In B: 5/5 Lunge & Chop

Rest of B: Plank Row/Renegade Row

-2 Min Rest-

Novem Barbell Club:

Continue Barbell Programming!