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WOD012317: Did Someone Say “Thrusters?”


CrossFit Novem: 5 Minute Group Warm Up 2 Front Squat + 1 Split Jerk (5) 2 + 1 @ AHAP *15 Minute Cap Conditioning: For Time: 21-18-15-12-9-6-3 Thrusters (75/55#) Ring Rows Lateral Burpees on to a Plate (25#)   RX+ Thrusters (85/65#) Strict Pull Ups Bar Facing Burpees   L1) start at 18 L2) start

CrossFit Novem:

5 Minute Group Warm Up

2 Front Squat + 1 Split Jerk

(5) 2 + 1 @ AHAP

*15 Minute Cap

Conditioning:

For Time:

21-18-15-12-9-6-3

Thrusters (75/55#)

Ring Rows

Lateral Burpees on to a Plate (25#)

 

RX+

Thrusters (85/65#)

Strict Pull Ups

Bar Facing Burpees

 

L1) start at 18 L2) start at 15

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

12 MIN ALT EMOM

A) Pull Ups

B) Hollow Hold

C) Weighted Step Ups (2DB or 1KB)

D) Plank

*Score is total reps of Pull Ups & Step Ups

WOD 2:

14 MIN AMRAP

7 Split Jump Burpees

7 Thrusters (25/15#)

14 Russian Twists

Novem Barbell Club:

Jerks Foot Work – Mark, Speed & Accuracy
take 5-10 minutes to warm up

Jerk (from blocks or racks)
2 x @ 83%, 1 x @ 86%, 1 x @ 89%,
2 x @ 85%, 1 x @ 88%, 1 x @ 91%,
2 x @ 87%, 1 x @ 90%, 1 x @ 93%, then 1 x @ HS

Drop To Split (from blocks or racks)
(4) x 3 @ AHAP (base these off of quickness and feels)
BEAT LAST WEEK, these have a learning curve…
(beginners please use just the bar, work on foot speed & accuracy)

Back Squats
warm up to 68% then –
8 x @ 68%, 6 x @ 73%, 4 x @ 78%

Conditioning
3 Rounds – rest 30 sec after each round
20 Jumping Barbell Squats (empty bar ONLY)
5 Russian KB Swings (HEAVY!)

 

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