WOD 100416: “Amanda”

CrossFit Novem: 5 Minute Snatch Warmup Strength Squat Snatch (From Floor) 6×2 (Up on Weight) Beginners Hang Snatch Drop after Each Rep and Reset 17 Minute Cap Conditioning: Amanda 9-7-5 Muscle Ups Squat Snatches (135/95)   No Muscle Ups? Sub 2x C2B Pullups Novem BootCamp: WOD 1: For Time 400M Row 10 Lateral Box Step …

CrossFit Novem:

5 Minute Snatch Warmup

Strength

Squat Snatch (From Floor)

6×2 (Up on Weight)

Beginners

Hang Snatch

Drop after Each Rep and Reset

17 Minute Cap

Conditioning:

Amanda

9-7-5

Muscle Ups

Squat Snatches (135/95)

 

No Muscle Ups?

Sub 2x C2B Pullups

Novem BootCamp:

WOD 1:

For Time

400M Row

10 Lateral Box Step Overs

6 Man Makers

400M Row

20 Lateral Box Step Overs

4 Man Makers

400M Row

30 Lateral Box Step Overs

2 Man Makers

400M Row

 

WOD 2:

Ca$hout

Tabata

20sec Mountain Climbers

10 Sec Plank

Novem Barbell Club:

Day 2
1 Pause Jerk + 1 Jerk
use 70% of your best Complex from week 5
(5) 1+1 @ 70%

3 Push Press + 1 Jerk
use 75% of your best Complex from week 5
(4) 3+1 @ 75%

Back Squat
warm up to 70% of your 1RM or Est. 1 RM
(3) x 4 @ 70%
Conditioning – Super Set not For Time
1A 3 x 3/3 Weighted Step Up (20″)
1B 3 x 10 ABDS