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WOD 082316: Don’t forget your “optional” cashout!


CrossFit Novem: Clean Warmup 5 Minutes Clean Complex 8 Rounds 90 sec Per Round (12 Minutes Total) 2 Power Cleans+ 1 Squat Clean Going Up on Weight After Each Round Start at 50%  Conditioning: 3 Rounds for Total Reps 45 Sec Max Thrusters (115/75) 15 Sec Rest 45 sec Max Burpees 15 sec Rest 45

CrossFit Novem:

Clean Warmup

5 Minutes

Clean Complex

8 Rounds 90 sec Per Round

(12 Minutes Total)

2 Power Cleans+ 1 Squat Clean

Going Up on Weight After Each Round

Start at 50% 

Conditioning:

3 Rounds for Total Reps

45 Sec Max Thrusters (115/75)

15 Sec Rest

45 sec Max Burpees

15 sec Rest

45 Sec Max T2B

15 Sec Rest

 

RX+

Thrusters (135/95)

 

Optional Cashout

Tabata

Row or AD

Novem BootCamp:

WOD 1:

7 MIN AMRAP

7 Wall Balls

7 Jump Squats

7 Ring Rows

-2 min rest-

 

7 MIN AMRAP

7 Walkouts

7 Russian Swings (24/16kg)

7 Goblet Squats

-2 min rest-

WOD 2:

7 MIN AMRAP

7 GTO (45/25#)

7 Burpees on Plate

7 V-Ups

 

Ca$hout

Double Under Skill Tabata

Novem Barbell Club:

Day 2
2 BTN Jerk + 1 Jerk
build up to find a Max for the day
then drop down to 90% of the days best set.
(2) 2+1+1 @ 90%

5 Push Press + 1 Power Jerk
build up to find a Max for the day
then drop down to 90% of the days best set.
(2) 5+1 @ 90%

Pause Back Squat
build up to find a 4RM for the day
then drop down to 90% of the days best set.
(2) x 4 @ 90%

Conditioning – Super Set not For Time
1A 3 x 3/3 Weighted Step Up (20″)
1B 3 x 10 ABDS

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