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WOD012517: 1/2 Murph with a Partner!


CrossFit Novem: Movement Prep: 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Conditioning: Partner Workout – For Time “1/2 Murph with Full Runs” 1 Mile Run – together work can not start until you are both back from your run. – Then – 50 Pull Ups (switch every 5 reps)

CrossFit Novem:

Movement Prep:

3 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Conditioning:

Partner Workout – For Time

“1/2 Murph with Full Runs”

1 Mile Run – together

work can not start until you are both back from your run.

– Then –

50 Pull Ups (switch every 5 reps)

100 Push Ups (switch every 10 reps)

150 Air Squats (switch every 15 reps)

– Finish –

1 Mile Run – together

 

Sub for Run 2K row – each partner taking on a 1k in total. So you can switch at different intervals as long as you both reach 1K each. 4K on the AD = 2K each

*40 Minute Time Cap

 

RX+

Full Murph – No partner – No Vest

Novem BootCamp:

WOD 1:

Buy IN: 30sec Wall Sit + 1 Wall Climb

– THEN-

5 Rounds for Reps

30sec work, 10sec rest

A) OHWL (45/25#)

C) Box Jump Overs

D) Sumo DL High Pull (24/16kg)

– THEN-

Buy OUT: 30sec Wall Sit + 1 Wall Climb

WOD 2:

4 RFT:

10 Jump Lunge Squats

10 Walk Outs (no push up)

20 Super Jumps

20 Speed Skaters

10 Ring Dips

10 Dragonflies

Novem Barbell Club:

Snatch High Pull + Power Snatch (% based off Po. Sn.)
(2) 1+1 @ 75%, (2) 1+1 @ 80%, (2) 1+1 @ 83%

Power Clean + Jerk Dip + Power Jerk (% of Power Clean)
(2) 1+1+1 @ 75%, (2) 1+1+1 @ 80%, (2) 1+1+1 @ 83%

Push Press
(4) x 4 @ AHAP
(beat last week – no failure)

Conditioning
2 RFT – with total control
5 Snatch Width grip Pull Ups – (no kip)
10/10 Hammer Curls @ AHAP
15 Push Ups
(I feel like this is a day that is often skipped…? DO NOT SKIP)

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