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WOD 112515: Lift Big All Day Long


CrossFit Novem: Strength: Deadlift 8 x @ 65% 6 x @ 75% 4 x @ 85% 3 x @ 90% Conditioning: 12 Minute EMOM A) KB Farmers Carry 2x (32/24) (25ft is One Rep) B) 15 Box Jumps (24/20) C) 10 Ring Dips D) 12 Cal Row Novem BootCamp: WOD 1: Alternating Tabatas Calorie Row

CrossFit Novem:

Strength:

Deadlift

8 x @ 65%

6 x @ 75%

4 x @ 85%

3 x @ 90%

Conditioning:

12 Minute EMOM

  1. A) KB Farmers Carry 2x (32/24) (25ft is One Rep)
  2. B) 15 Box Jumps (24/20)
  3. C) 10 Ring Dips
  4. D) 12 Cal Row

Novem BootCamp:

WOD 1:

Alternating Tabatas

Calorie Row and Push Ups

Tire Flip + Hop Thru and Plank K2E (1,2,3…)

Pull Ups and Leg Raise + Pike

Ring Push Ups and Russian Twists (1,2,3…)

*90 sec between stations.

WOD 2:

5 Min AMRAP

10 Shoulder Touches (1,2,3…)

5 Box Jumps

20 Singles or Doubles

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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