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WOD022517: Sweatin’ on a Saturday!


CrossFit Novem: Movement Prep 2 Rounds 5 Wallballs 5 Power Cleans 3/3 KB Snatch 10 OHWL Conditioning: Team WOD Teams of 3 12 Minute AMRAP 10 Cal AD ME Wallballs (20/14) ME Power Cleans (135/95)   1 Minute Rest   12 Minute AMRAP 15 Cal Row ME Alt KB Snatch (24/16) (1,2,3…) ME OHWL (45/25)

CrossFit Novem:

Movement Prep

2 Rounds

5 Wallballs

5 Power Cleans

3/3 KB Snatch

10 OHWL

Conditioning:

Team WOD

Teams of 3

12 Minute AMRAP

10 Cal AD

ME Wallballs (20/14)

ME Power Cleans (135/95)

 

1 Minute Rest

 

12 Minute AMRAP

15 Cal Row

ME Alt KB Snatch (24/16)

(1,2,3…)

ME OHWL (45/25)

 

The switch is determined by the person doing the Row or AD

Score is total Reps of Wallballs+Cleans And KB Snatch+OHWL

Novem BootCamp:

WOD 1:

Team Movement Prep:

2 Rounds

5 Toes to Bar

5 Wall Balls

5 Air Squats

4 Alt KB Cleans

WOD 2:

28 MIN AMRAP

60 Calorie Row

50 Toes-to-Bars

40 Wall Balls(20/14#) (@10/ ft)

30 Alt KB Cleans (24/16kg)

20 Jump Squats

 

*Teams of 2, split up reps however you like!

Novem Barbell Club:

Day 4
Power Everything Day!
Power Snatch (pause at power from the floor – pause in catch)
(10) x 1 @ 65% – working up to a Max For The Day

Power Clean (pause at power from the floor – pause in catch)
(8-10) x 1 @ 65% – working up to a Max For The Day

Power Jerk (pause in the catch)
(5) x 2 @ 70%

Clean RDLs
(3) x 10 @ 65% (of your clean)
Conditioning
3 RFT – with total control
5 Chinl Ups – (no kip)
50 Foot Bear Crawl
25 Ft. Duck Walk – Forward
25 Ft. Duck Walk – backward
(conditioning is not optional and will be done as a class)

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