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WOD030117: Conditioning Crunch Time!


CrossFit Novem: Strength Super Set A) Back Squat Wave 4@78% 1@83% 4@78% 1@86% 4@78% 1@88%   B) Weighted Ring Dips 5×5 AHAP 20 Minute Cap Conditioning: For Time 4 RFT 10 C2B Pullups 50 Double Unders (150S, 25 S,S,D) 15 KB Swings (24/16) 15 Minute Cap Rx+ Sub Pullups with 5 Ring MUs   Hybrid

CrossFit Novem:

Strength Super Set

A) Back Squat Wave

4@78%

1@83%

4@78%

1@86%

4@78%

1@88%

 

B) Weighted Ring Dips

5×5 AHAP

20 Minute Cap

Conditioning:

For Time

4 RFT

10 C2B Pullups

50 Double Unders

(150S, 25 S,S,D)

15 KB Swings (24/16)

15 Minute Cap

Rx+

Sub Pullups with 5 Ring MUs

 

Hybrid Class:

5 RFT

15 Cal on AD

20 Sit Ups

15 Toes to Bar

10 Shoulder Touches (1,2,3…)

5 Burpee Box Jumps

20 Minute Cap

 

WOD 2

4 RFT

10 C2B Pullups

50 Double Unders

(150S, 25 S,S,D)

15 KB Swings

15 Minute Cap

Novem BootCamp:

WOD 1:

5 RFT

30 Singles/90 doubles/15 SSD

20 Sit Ups

15 Toes to Bar

10 Shoulder Touches (1,2,3…)

5 Burpee Box Jumps

WOD 2:

5 Min AMRAP

BUY IN: 10 Goblet Squat Clean (24/16#)

Then AMRAP:

15 Sumo DL High Pull (24/16kg)

30 Mountain Climbers

 

1 min Rest

 

5 Min AMRAP

BUY IN: 5 Manmakers (25/15#)

Then AMRAP:

15 Thrusters (24/16kg)

30 Jumping Lunges

Novem Barbell Club:

Day 2
2 Segment Snatch Pulls + 2 Snatch Pulls (from the floor)
(3) x 2 + 2 @ 50-65%
Snatch
2 @ 75%
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 83%
1 @ 80%
3 Muscle Cleans (from the floor – stay tight)
(3) x 3 @ AHAP
Jerks Foot Work – Mark, Speed & Accuracy
take 5-10 minutes to warm up
Clean & Jerk
2 @ 75%
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 83%
1 @ 80%

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