WOD 083116: Burpees over the Bar

CrossFit Novem: Front Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 3@70% 3@75% 3+@80% *20 Minute Cap   Conditioning: 12 Minute AMRAP 7 Thrusters (95/65#) 14 Lateral Burpees   RX+ 5 Thruster (135/95#) 5 Bar Muscle Ups Novem BootCamp: WOD 1: 3 Min Review: HSPU scaling on Box   For Time: 20 Handstand Push Ups …

CrossFit Novem:

Front Squats

Warmup

5@ barbell

5@50%

5@55%

Work Sets

3@70%

3@75%

3+@80%

*20 Minute Cap  

Conditioning:

12 Minute AMRAP

7 Thrusters (95/65#)

14 Lateral Burpees

 

RX+

5 Thruster (135/95#)

5 Bar Muscle Ups

Novem BootCamp:

WOD 1:

3 Min Review:

HSPU scaling on Box

 

For Time:

20 Handstand Push Ups

30 Pull Ups

40 Jump Squats

50 Sit Ups

60 Burpees

WOD 2:

Sprint Work:

5 x 250M Sprints

Equal work to rest!

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%

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

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