WOD 090116: Time Trials

CrossFit Novem: Movement Prep: 1 Round 3 walk outs with a push up 5 Pause Goblet Squats (16/12kg) 10 Scap Pull Ups 2nd Round 3 Ring Dips 10 Air Squats 5 Pull Ups *8 Minute Time Cap Conditioning: 3 Rounds For Time: 75 Air Squats 25 Ring Dips 15 L-Pull Ups (sub regular pull ups) …

CrossFit Novem:

Movement Prep:

1 Round

3 walk outs with a push up

5 Pause Goblet Squats (16/12kg)

10 Scap Pull Ups

2^nd Round

3 Ring Dips

10 Air Squats

5 Pull Ups

*8 Minute Time Cap

Conditioning:

3 Rounds For Time:

75 Air Squats

25 Ring Dips

15 L-Pull Ups (sub regular pull ups)

*15 Minute Time Cap

 

– 5 Minutes Rest-

 

For Time

1 Mile Test or 2K Row Test

 

RX+

3 Rounds For Time:

7 Muscle Ups

100 Air Squats

35 Wt. Straight Legged Sit Ups (25/10#)

*15 Minute Time Cap

Then

Time Trial with class

Novem BootCamp:

WOD 1:

8 MIN Infinity Ladder

Up by 4

OHWL (45/25#) (1, 2, 3…)

T2B 

-2 Min Rest-

8 MIN Infinity Ladder

Up by 4

Box Jumps

Wall balls 

-2 Min Rest-

WOD 2:

8 MIN Infinity Ladder

Up by 4

KB Swings

Burpees

Novem Barbell Club:

Day 4
1 Snatch Pull + 1 Power Snatch +
1 Hang Snatch (knee) + 1 Power Snatch + 1 Hang Snatch
(hang at knee) build up to find a Max for the day
then drop down to 90% of the days best set.
(2) x 1+1+1 @ 90%

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

11/4 Front Squat
(3) 5 x @ 63-65%

Conditioning – Super Set not For Time
3 x 5 Bent Over Rows
3 x 5 Jumping Back Squat @ 20%