WOD 101814: Holy Hamstrings, Batman!!

Crossfit Novem Teams of 2 8min AMRAP 200m Run 10 Kipping Pullups -2min Rest- 8 Min AMRAP 20 Double Unders 10 Deadlifts (25/155) -2min Rest- 8Min AMRAP 200m Row 10 Burpees *1 person works, 1 person does knees to elbow in plank Novem Bootcamp Teams of 2 Deck of Cards! Hearts: Partner Wall Balls (2x …

Crossfit Novem

Teams of 2

8min AMRAP

200m Run

10 Kipping Pullups

-2min Rest-

8 Min AMRAP

20 Double Unders

10 Deadlifts (25/155)

-2min Rest-

8Min AMRAP

200m Row

10 Burpees

*1 person works, 1 person does knees to elbow in plank

Novem Bootcamp

Teams of 2

Deck of Cards!

Hearts: Partner Wall Balls (2x

reps on card. i.e. 10 of hearts

= 20 partner wall balls or 10

Diamonds: 1-Arm Russian

Swings (2x the Reps. i.e. 10

of diamonds =10 swings each

Spades: Partner High-5

Pushups (2x reps)

Clubs: Partner Dung Beetles

Aces: 400m Run

Both Partners work @ same time. Both Run.

Novem Barbell

“Double stimulation” (CNS + muscle)

rep scheme same for Snatch and C&J

look @ previous week for directions

Snatch 3 heavy +3 multi rep sets, C/J 3heavy + 3 mulit rep sets

Clean DL – Max then 2×2 @ 90%, 2×3 @80%