WOD 101914: Sunday Meatballs

Crossfit Novem Meatball Complex 5 Sets Working Up from 65% 1 Clean Deadlift 1 Hang Squat Clean (below knee) 2 Front Squats 2 Jerk Drips 1 Split Jerk 1 BTN Split Jerk 10 Minute EMOM Buy In with 5 Push Jerks (115/80) For the Rest of Minute AMRAP of: ODD: T2B EVEN: Goblet Squats (24/16) …

Crossfit Novem

Meatball Complex

5 Sets Working Up from 65%

1 Clean Deadlift

1 Hang Squat Clean (below knee)

2 Front Squats

2 Jerk Drips

1 Split Jerk

1 BTN Split Jerk

10 Minute EMOM

Buy In with

5 Push Jerks (115/80)

For the Rest of Minute AMRAP of:

ODD: T2B

EVEN: Goblet Squats (24/16)

Novem Bootcamp

3 Round For Time:

800m Run

15/15 Walking Lunges

15 Pike Pushups

30 Singles/Doubles

*35min Time Cap

Novem Barbell

Jerk – work up to HS

1×3 80% of that HS

Jerk Dip/Drive – 3 x 4 @ 110%

Push Press – 5×5 @ 70%

Snatch DL – 2@80%, 2@90%, 2×3 @100%, 1×5@90%