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WOD 121815: Friday Night Chipper


CrossFit Novem: Strength: Weighted Chin Pullups 5-5-5-5-5+ Up on Weight Or Down on Bands Conditioning: For Time 60 Cal Row 50 Deadlifts (135/95) 40 Hang Power Cleans (135/95) 30 Front Squats(135/95) 20 Push Jerks (135/95) 10 Clusters (135/95) Novem BootCamp: WOD 1: 3 RFT 10 R Side Lying V Ups 10 GTOH 400 m run

CrossFit Novem:

Strength:

Weighted Chin Pullups

5-5-5-5-5+

Up on Weight

Or Down on Bands

Conditioning:

For Time

60 Cal Row
50 Deadlifts (135/95)
40 Hang Power Cleans (135/95)
30 Front Squats(135/95)

20 Push Jerks (135/95)
10 Clusters (135/95)

Novem BootCamp:

WOD 1:

3 RFT

10 R Side Lying V Ups

10 GTOH

400 m run

10 L Side Lying V Ups

10 Ring Dips

WOD 2:

4 Min AMRAP

5 Wall Balls

20 Singles or Doubles

-90 sec rest-

4 Min AMRAP

5 Bird Dog Push Ups*

15 Sit Ups

Novem Barbell Club:

Squat Day 3 – Back

3 – Position Snatch (floor, knee, power)

2 sets @ 65%

3 sets @ 70%

Snatch Pull (shrug)

2 x 7 @ 90%

3 x 5 @ 90%

Stric Press

3 x 5 @ 7/10 intensity

2 x 3 @ 8/10 intensity

Predefined Skins

Primary Color

Background Color

Example Patterns

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