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WOD 112113: Open Workout 13.1


CrossFit Novem: Conditioning WOD: “13.1″ 17 minutes of: 40 Burpees 30 Snatches (75/45#) (any style) 30 Burpees 30 Snatches (135/75#) (any style) 20 Burpees 30 Snatches (165/100#) (any style) 10 burpees AMRAP of Snatches 210/120#) (any style) Novem BootCamp: WOD No.1 TABATA 8 Rounds 20sec of work 10 sec of Rest – Sit Ups –

CrossFit Novem:

Conditioning WOD:

“13.1

17 minutes of:

40 Burpees
30 Snatches (75/45#) (any style)
30 Burpees
30 Snatches (135/75#) (any style)
20 Burpees
30 Snatches (165/100#) (any style)
10 burpees
AMRAP of Snatches 210/120#) (any style)

Novem BootCamp:

WOD No.1

TABATA

8 Rounds 20sec of work 10 sec of Rest

– Sit Ups

– Jumping Pullups

– Push Ups

– KBSDLHP

*Counting Total Reps

WOD No.2

6 Minute AMRAP

10 Knees To Chest

15 Mt. Climbers

Novem Barbell:

Sn Pull + Snatch

 from deficit

1+3 @ 70%

3x 1+2 @75%

“Cln Complex”

6 sets of the complex.

Start @ 65% of cln/jk increase slowly each set!

 (Clean pull + lower slowly to

2-3 inches BELOW the knee

And hang clean it + 2 front

Squats + 1 jerk)

weighted Planks

(weight on your back)

3 sets x 30 sec+++

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