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WOD 092616: Dumbbells and Barbells Overhead!


CrossFit Novem: Overhead Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 5@75% 4@80% 3@85% 1+@90% *20 Minute Cap Conditioning: For Time: Buy In 800 Meter Run – Then – 3 Rounds 10 Overhead Squats (95/65#) 20 Pull Ups 30 Burpees – Finish – 800 Meter Run   RX+ OHS (135/95#) C2B Burpees o/ Bar *20

CrossFit Novem:

Overhead Squats

Warmup

5@ barbell

5@50%

5@55%

Work Sets

5@75%

4@80%

3@85%

1+@90%

*20 Minute Cap

Conditioning:

For Time:

Buy In

800 Meter Run

– Then –

3 Rounds

10 Overhead Squats (95/65#)

20 Pull Ups

30 Burpees

– Finish –

800 Meter Run

 

RX+

OHS (135/95#)

C2B

Burpees o/ Bar

*20 Minute Cap

Novem BootCamp:

WOD 1:

16 MIN AMRAP

400M Run

4 Box Jumps Overs

8 (4/4) Pike Knee to Elbow

16 Alt. Side Squats

WOD 2:

4 MIN AMRAP

8 Push Ups

8 Alt. Step Up & Back Lunge

-2 Min Rest- 

4 MIN AMRAP

8 Heavy Push Press (35/20#)

8 V Ups

Novem Barbell Club:

Day 1
1 Snatch Pull + 1 Hang Snatch (knee) + 1 Snatch
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 Snatch Pull (1″) + 2 Snatch Pull
(5 sec. eccentric on last rep)
build up tp find a Max in the complex
Segment Snatch Pull Demo 1″ off the floor
3 Muscle Snatch + 3 Press in the Snatch
3 Sets @ moderate weight by feel
Press in Snatch Demo

Conditioning – Super Set not For Time
1A 3 x 5 Box Jumps
1B 3 x 5 Strict Dips
1C 3 x 10 ABDS
1D 3 x 10 ABDS

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