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WOD 092915: PR gods have been good to us!


CrossFit Novem: Strength: Press Warm up sets: 1 x 5 @ w/Bar 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 8 Minute AMRAP laddering up by 3’s Clean & Jerk (135/95#) Toes To Bar 100 Meter

CrossFit Novem:

Strength:

Press

Warm up sets:

1 x 5 @ w/Bar

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

Conditioning:

8 Minute AMRAP laddering up by 3’s

Clean & Jerk (135/95#)

Toes To Bar

100 Meter Run after every round

Cash Out:

3 Rounds

1 Minute Weighted Plank holds

1 Minute of Rest between rounds

Novem BootCamp:

Skill Work:

6 Minutes of Pistol Progressions

WOD 1:

6 Minute AMRAP

6 Alt Pistols or 6 Goblet Squats

6 Lateral Step Overs

6 Jumping Lunges

6 Single Armed Overhead Squats

WOD 2:

15 Minute AMRAP laddering up by 3’s

Ring Dips or Ring Push Ups

Right Arm Dumbbell Snatches

Pull Ups

Left Arm Dumbbell Snatches

* after every round 250 Meter sprint

Novem Barbell Club:

Power Snatch 5 x 1 @ 75%

Power C&J 5 x 1 @ 75%

then

15 Minutes of Mobility

 

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