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WOD 091416: All Sorts of Pressing!


CrossFit Novem: Push Jerks Warmup 5@ barbell 5@50% 5@55% Work Sets 3@70% 3@75% 3+@80% *20 Minute Cap Conditioning: 10 Minute AMRAP A) 10 Handstand Push Ups (sub A-Frame Boxes) B) 5 Calorie AAB C) 10 Push Press (95/65#) D) 5 Calorie Row   RX+ Deficit HSPU (4/2”) Push Press (135/95#) Novem BootCamp: WOD 1: 10

CrossFit Novem:

Push Jerks

Warmup

5@ barbell

5@50%

5@55%

Work Sets

3@70%

3@75%

3+@80%

*20 Minute Cap

Conditioning:

10 Minute AMRAP

A) 10 Handstand Push Ups (sub A-Frame Boxes)

B) 5 Calorie AAB

C) 10 Push Press (95/65#)

D) 5 Calorie Row

 

RX+

Deficit HSPU (4/2”)

Push Press (135/95#)

Novem BootCamp:

WOD 1:

10 Min AMRAP

10 R Side Lying V-Ups

10 Jump Squats

10 L Side Lying V-Ups

10 Pike Jumps

WOD 2:

10 Min AMRAP

10 R KB C&J

10 Goblet Squats

10 L KB C&J

20 Lateral Hops over KB (1,2,3…)

 

Ca$hout

3 RFT

5 Walks Out w/ Push Up

150M Sprint

Novem Barbell Club:

Day 3
1 Clean Pull + 1 Hang Clean + 1 Clean
build up to find a Max for the day
then drop down to 90% of the days best set.
(2) 1+1+1 @ 90%

2 Segment Clean Pull (1″) + 2 Clean Pulls
(5 second eccentric loading on the last pull)
build up tp find a Max in the complex
Segment Clean Pull Demo 1″ off the floor

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

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