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WOD020817: Sumo Deadlifts & OHWLs!


CrossFit Novem: Super Set: A1) Sumo Deadlift (5) x 5 @ 50% (of 1RM Conventional Deadlift)   A2) KB Bent Over Rows (5) x 5/5 @ AHAP *18 Minute Time Cap Conditioning: 5 RFT 15/15 Single Arm OH Walking (24/16kg) 20 Box Jumps (24/20”) MAX EFFORT PULL UPS *Score is Time & Number of Pull

CrossFit Novem:

Super Set:

A1) Sumo Deadlift

(5) x 5 @ 50% (of 1RM Conventional Deadlift)

 

A2) KB Bent Over Rows

(5) x 5/5 @ AHAP

*18 Minute Time Cap

Conditioning:

5 RFT

15/15 Single Arm OH Walking (24/16kg)

20 Box Jumps (24/20”)

MAX EFFORT PULL UPS

*Score is Time & Number of Pull Ups

 

RX+

15/15 Barbell OHWL (95/65#)

20 Box Jump Overs (touch the top)

MAX EFFORT BAR MUSCLE UPS

*Score is Time & Number of Bar Muscle Ups

Novem BootCamp:

WOD 1:

15 Minute M.E. ALT EMOM

A) Calorie Row

B) Tire Flips

C) KB Lunge and Twist

D) Pull Ups

E) 50 Singles / 25 Double Unders

*90 sec rest b/n Rounds

WOD 2:

5 MIN AMRAP

20 Mountain Climbers (1,2,3….)

10 V-Ups

10 Jumping Lunges (1,2,3..)

-1 Min Rest-

 

5 MIN AMRAP

10 KB Swings (24/16kg)

10 KB Goblet Squats

10 Tuck Jumps

Novem Barbell Club:

Day 2 (2/8)
Primer Lifts
Tall Snatch
(5) x 3 – just the bar – light weight

Do Work
Snatch
Build up to 70% then
(2) x 1 @ 70%
(3) x 1 @ 75%

1 Power Clean + 1 Push Jerk
Build up to 70% then
(2) x 1+1 @ 70%
(3) x 1+1 @ 75%
Front Squat
build to 85% – then
(2) x 2 @ 75%
(1) x 2 @ 80%

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Example Patterns

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