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WOD 111115: Veterans Day


CrossFit Novem: Strength: 5 Sets Segmented Snatch Pull Conditioning: Three Wise Men “Jeremy” 4 Minute AMRAP 5 Hang Squat Snatch (135/95#) 10 Burpees O/Bar – 2 Minute Rest – “Ben” 4 Minute AMRAP 10 Power Cleans (135/95#) 20 Pull Ups – 2 Minutes Rest – “Beau” 4 Minute AMRAP 15 Box Jump Overs (24/20”) 30

CrossFit Novem:

Strength:

5 Sets

Segmented Snatch Pull

Conditioning:

Three Wise Men

“Jeremy”

4 Minute AMRAP

5 Hang Squat Snatch (135/95#)

10 Burpees O/Bar

– 2 Minute Rest –

“Ben”

4 Minute AMRAP

10 Power Cleans (135/95#)

20 Pull Ups

– 2 Minutes Rest –

“Beau”

4 Minute AMRAP

15 Box Jump Overs (24/20”)

30 Wall Ball Shots (20/14#) 10ft


Novem BootCamp:

WOD 1:

4 RFT

10 Lateral Box Step Overs

8 Box Jumps

6 V Ups or Seated Knee Tucks

4 Dive Bombers

2 Turkish Get Ups

WOD 2:

1 Min ME

Pull Ups

Sit Ups

Ring Dips

800 m Run


Novem Barbell Club:

Barbell Club Programming:

30 min free / squat time

Sn Pull + Sn + OHS, 2 sets @ 65, 1 @ 70, 1 @ 75%

2 pos Pause Snatch DL (2sec pause), 3@75%, 2@80%, 1@90%

Predefined Skins

Primary Color

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Example Patterns

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