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WOD 121015: Clean and Jerk EMOM


CrossFit Novem: Strength: Clean EMOM 10 Minutes 1 Clean DL + 2 Hang Cleans + 1 Split Jerk Conditioning: 8 Minute AMRAP Ladder Up by 2 HSPUs (Strict Press as Sub) T2B After Completion of Every 3rd Round 200m Run / 250m Row Novem BootCamp: WOD 1: For Time 100 Singles or Doubles 50 KB

CrossFit Novem:

Strength:

Clean EMOM

10 Minutes

1 Clean DL + 2 Hang Cleans + 1 Split Jerk

Conditioning:

8 Minute AMRAP

Ladder Up by 2

HSPUs (Strict Press as Sub)

T2B

After Completion of Every 3rd Round

200m Run / 250m Row

Novem BootCamp:

WOD 1:

For Time

100 Singles or Doubles

50 KB Swings

40 Russian Twists (1,2,3…)

30 V Ups

20 Ring Rows

10 Alternating Pistols or Goblet Squats

5 Man Makers

WOD 2:

Alternating Inverse Tabata

8 x 10 sec work/20 sec rest

Jump Squats and Shoulder Touches (1,2,3…)

Toes to Bar and Mountain Climbers (1,2,3…)

Novem Barbell Club:

Intro Programming:

Clean & Jerk

Heavy as pos. w/ good form (9/10)

Test day figure out a estimate 1rm

Club Programming:

Snatch – 3 x1 @ 75%

C&J – 3 x1 @ 75%

Sn pull – 2×2 @80, 2×2 @ 90, 1 @105%, 1 @ 110%

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