WOD 082416: “Helen”

CrossFit Novem: Push Jerk Warmup 5@ barbell 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75%  17 Minute Cap Conditioning: Helen 3 RFT 400m Run 24 KB Swings (24/16) 12 Pullups   RX+ 3 RFT 400m Run 24 KB Swings (32/24) 12 C2B Pullups   Optional Cashout 5x 200m Run 1:1 Work: Rest Ratio Novem BootCamp: WOD …

CrossFit Novem:

Push Jerk

Warmup

5@ barbell

5@50%

5@55%

Work Sets

5@60%

5@70%

5+@75% 

17 Minute Cap

Conditioning:

Helen

3 RFT

400m Run

24 KB Swings (24/16)

12 Pullups

 

RX+

3 RFT

400m Run

24 KB Swings (32/24)

12 C2B Pullups

 

Optional Cashout

5x 200m Run

1:1 Work: Rest Ratio

Novem BootCamp:

WOD 1:

BURPEE DAY!

5 MIN AMRAP

5/5 Side Plank Rotations

5 Tuck Jump Burpees

-90 sec rest-

 

5 MIN AMRAP

5 2-Phase Squats

25ft. Burpee Broad Jump

-90 sec rest-

 

5 MIN AMRAP

10 DB Thrusters

5 Plank Jack Burpees (plank jack replaces push up!)

 

-90 sec rest-

WOD 2:

5 MIN AMRAP

5 Ball slams

5 Split Jump Burpees

-90 sec rest-

 

5 MIN AMRAP

5 Pull Ups

5 Burpee Cross Knee to Elbow (K2E replaces push up!)

Novem Barbell Club:

Day 3
2 Clean Pulls + 1 Clean + 1 Front Squat +
1 Jerk Dip
build up to find a Max for the day
then drop down to 90% of the days best set.
(2) 2+1+1+1 @ 90%
Jerk Dip Demo
2 Clean Lift Off + 2 Halting Clean DL (mid-thigh) +
3 Floating Clean Pull (dont touch the floor)
build up tp find a Max in the complex

3 Muscle Clean + 3 Press in Clean
3 Sets @ moderate weight by feel
Press in Clean Demo

Conditioning – Super Set not For Time
1A 3 x 8 Chin Ups (use band if needed)
1B 3 x 5 DB Extensions
1C 3 x 8 DB Lateral Raises