WOD 092016: Let’s Get Low…Hang Squat Cleans.

CrossFit Novem: Clean Warmup 5 Minutes Clean Complex 5 Sets Up on Weight 1 CL Deadlift 1 Low Hang Squat Clean (2 Inches off floor) 1 Front Squat 1 Push/Split Jerk *15 Minute Cap Conditioning: 8 Minute AMRAP 10 Front Squats (135/95) 10 HR Pushups 20 Situps   RX+ 10 Squat Cleans (155/105) 10 Burpees …

CrossFit Novem:

Clean Warmup

5 Minutes

Clean Complex

5 Sets Up on Weight

1 CL Deadlift

1 Low Hang Squat Clean

(2 Inches off floor)

1 Front Squat

1 Push/Split Jerk

*15 Minute Cap

Conditioning:

8 Minute AMRAP

10 Front Squats (135/95)

10 HR Pushups

20 Situps

 

RX+

10 Squat Cleans (155/105)

10 Burpees

15 Toes to Bar

 

Optional Cashout

4x400m Row / Run

1:1 Work:Rest

Class May Run over with Run or Row

Novem BootCamp:

WOD 1:

20 Max Effort EMOM

A: Wall Balls

B: Box Jump Overs

C: Singles or Doubles

D: Toes to Bar

E: Ring Dips

*No rest b/n stations. 20 minutes moving straight through.

WOD 2:

Ca$hout

3 Rounds

30 sec R Plank K2E Hold

20 sec L Plank K2E Hold

150M Sprint

Novem Barbell Club:

Continue Barbell Programming!