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WOD 101316: One Arm Overhead Squats


CrossFit Novem: Deadlift Warmup 5 w/ Barbell 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% *20 Minutes Cap Conditioning: 10 Minute AMRAP 15 Box Jumps (24/20”) 10 Left One Arm OHS (24/16kg) 15 Pull Ups 10 Left One Arm OHS (24/16kg)

CrossFit Novem:

Deadlift

Warmup

5 w/ Barbell

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5 x @ 80%

*20 Minutes Cap

Conditioning:

10 Minute AMRAP

15 Box Jumps (24/20”)

10 Left One Arm OHS (24/16kg)

15 Pull Ups

10 Left One Arm OHS (24/16kg)

 

RX+

15 Wt. Step Ups (24/16kg) x1

L OHS (24/16kg)

15 Wall Balls (25/20#) 10/9ft

R OHS (24/16kg)

Novem BootCamp:

WOD 1:

3 Rounds

Max Effort EMOM Stations

A) Calorie Row

B) SL RDL & Back Lunge

C) Walk Outs w/ Push-up

D) Wall Ball Sit Ups

*30 sec Rest b/n Stations

*No additional rest b/n rounds

WOD 2:

10 Min AMRAP

5 Hi/Lo Planks

10 DB Push Press (30/20#)

20 Air Squats

Novem Barbell Club:

Day 4
Power Snatch
build to 75% of your 1RM or Day 1 Week 7s
(10) 1 x @ 75%

1 Power Clean + 1 Power Jerk
build to 75% of your 1RM or Day 1 Week 7s
(10) 1 x @ 75%

Clean Pulls
(3) 2 x @ 90%
Conditioning – Super Set not For Time
3 x 5 Bent Over Rows
3 x 5 Jumping Back Squat @ 20%
3 x 10 ABDS

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