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WOD 111615: Get a Grip!


CrossFit Novem: Strength: Deadlift 8 x @ 50-55% 6 x @ 65% 4 x @ 70% 3 x @ 75% Conditioning: 12 Minute AMRAP: 5 Strict Pull Ups 100 Meter Pinch Grip Farmers Carry (25’s/10’s) x2 10 Parallette Push Ups or stacked plates. Novem BootCamp: WOD 1: 20 Min Infinity Ladder by 3s Toes to

CrossFit Novem:

Strength:

Deadlift

8 x @ 50-55%

6 x @ 65%

4 x @ 70%

3 x @ 75%

Conditioning:

12 Minute AMRAP:

5 Strict Pull Ups

100 Meter Pinch Grip Farmers Carry (25’s/10’s) x2

10 Parallette Push Ups or stacked plates.

Novem BootCamp:

WOD 1:

20 Min Infinity Ladder

by 3s

Toes to Bar

Drop Squats

Push Ups

Sit Ups

*Buy In + 5, 10, and 15 Min Marks = 250 m Run

Cash Out

4 Rounds

20 sec Boat Pose

20 sec Hollow Hold

20 sec rest

 

Novem Barbell Club:

30 min free / squat time

snatch – 3×2 @75%,  4×1 @ 80%

Cln Complex – 5 sets, start @ 65%

(Cln pull + hang cln + 2 front sqts + jerk)

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