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WOD021317: Introducing the Noon Hybrid Class!


CrossFit Novem: Back Squat Build up to 75% (4) x 6 @ 75% (1) x AMRAP @ 75% *15 Minute Time Cap 3 MINUTES A SET!!! USE THAT TIME TO RECOVER!   Hybrid BootCamp: 15 Minute AMRAP 25 Wall Ball Shots 25 Calories on the AD 25 KB Swings (16/12kg)   Conditioning: 15 Minute ALT

CrossFit Novem:

Back Squat

Build up to 75%

(4) x 6 @ 75%

(1) x AMRAP @ 75%

*15 Minute Time Cap

3 MINUTES A SET!!! USE THAT TIME TO RECOVER!

 

Hybrid BootCamp:

15 Minute AMRAP

25 Wall Ball Shots

25 Calories on the AD

25 KB Swings (16/12kg)

 

Conditioning:

15 Minute ALT EMOM

A) M.E. Burpee Box Jumps (20”)

B) M.E. Thrusters (45/35#) DO NOT DROP BARS

C) M.E. Ring Rows

RX+

A) 20 Burpee Box Jump Overs (20”) touch the top

B) 15 Thrusters (75/55#)

C) Elevated Feet Ring Rows

 

Hybrid BootCamp:

15 Minute ALT EMOM

A) M.E. Burpee Box Jumps (20”)

B) M.E. Thrusters (25/15#)

C) M.E. Ring Rows

Novem BootCamp:

WOD 1:

6 MIN EMOM

Buy in: 5 Burpees

Rest of Min: Wall Ball V-Ups

-1 MIN Rest-

6 MIN EMOM

Buy in: 5 Ball Slams

Rest of Min: Jump Lunge Squats

Score = Total V-Ups / Jump Lunge Squats

WOD 2:

12 Minute AMRAP

5 Thrusters (30/20#)

10 Box Jumps (20/18”)

50 Double Unders /150 Singles

Novem Barbell Club:

Day 1
3 Muscle Snatches (from the hang)
(5) x 3 @ AHAP

3 Hang Snatches (top of the knee)
(2) x 3 @ 65%
(3) x 3 @ 70%

Jerks Foot Work – Mark, Speed & Accuracy
take 5-10 minutes to warm up
Jerk Complex – 1 Split Jerk + 2 Jerk Balance
(5) 1 + 2 @ AHAP

Back Squat
(4) x 10 @ 65%

Conditioning
3 RFT – with total control
10 Bent Over Rows @ (35/25kg)
10 Goblet Squats (24/16kg)
(conditioning is not optional and will be done as a class)

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