WOD022017: Lifting Toward the LBC Classic!

CrossFit Novem: Strength 1)Squat Snatch 3@60% 3@65% 3@70% 2×3@75% 12 Minutes Cap   2) Snatch Pull 4×3@100% 8 Minute Cap 20 Minute Total Cap Conditioning: For Time 21-15-9 Squat Cleans (135/95) Ring Dips 9 Minute Cap 1 Minute Rest   For Time 15-10-5 Power Cleans (185/135) C2B Pullups 9 Minute Cap IF you finish Early …

CrossFit Novem:

Strength

1)Squat Snatch

3@60%

3@65%

3@70%

2×3@75%

12 Minutes Cap

 

2) Snatch Pull

4×3@100%

8 Minute Cap

20 Minute Total Cap

Conditioning:

For Time

21-15-9

Squat Cleans (135/95)

Ring Dips

9 Minute Cap

1 Minute Rest

 

For Time

15-10-5

Power Cleans (185/135)

C2B Pullups

9 Minute Cap

IF you finish Early write your time and you earn more rest

Rx+

Squat Cleans (185/135) instead of (135/95)

 

Hybrid Class

WOD 1

15 MIN Infinity Ladder Up by 3’s

Pull-Ups

KB Swings (24/16kg)

Sit-up and Press (25/15#)

 

*20 Double Unders or 50 Singles b/n rounds

 

WOD 2

For Time

21-15-9

KB Squat Clean (24/16)

Ring Dips

9 Minute Cap

 

1 Minute Rest

 

For Time

15-10-5

Alt KB C&J (24/16)

Pullups

9 Minute Cap

Novem BootCamp:

WOD 1:

10 MIN Infinity Ladder Up by 3’s

Pull-Ups

KB Swings (24/16kg)

Sit-up and Press (25/15#)

*20 Double Unders or 50 Singles b/n rounds

WOD 2:

10 MIN AMRAP

3 Man Makers (25/15#)

10 Shoulder Touches

10 Box Jumps (24/20#)

 

Ca$hout

3 Rounds

20sec Boat Pose

20sec Hollow Hold

20sec Rest

Novem Barbell Club:

Day 1
2 Segment Snatch Pulls + 2 Snatch Pulls (from the floor)
(3) x 2 + 2 @ 50-65%
Snatch
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 80%
1 @ 75%

3 Muscle Cleans (from the hang – stay tight)
(3) x 3 @ AHAP
Jerks Foot Work – Mark, Speed & Accuracy
take 5-10 minutes to warm up
Clean & Jerk
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 80%
1 @ 75%