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WOD031317: Counting Down the Fun!


CrossFit Novem: Snatch Warmup 2 Rounds 5 Hang power Snatch 5 OHS Snatch 3@65% 3@70% 2@75% 2@80% 1@85% 1@90% 1@95%+ 20 Minute Cap Total Including Warmup Conditioning: For Time 30-20-10 Pullups Cal AD Then 30-20-10 Shoulder to Overhead (135/95) Jumping Lunges (1,2,3…) *20 Minute Cap   HYBRID class: WOD 1 12 Minute ALT EMOM Odd:

CrossFit Novem:

Snatch Warmup

2 Rounds

5 Hang power Snatch

5 OHS

Snatch

3@65%

3@70%

2@75%

2@80%

1@85%

1@90%

1@95%+

20 Minute Cap Total Including Warmup

Conditioning:

For Time

30-20-10

Pullups

Cal AD

Then

30-20-10

Shoulder to Overhead

(135/95)

Jumping Lunges

(1,2,3…)

*20 Minute Cap

 

HYBRID class:

WOD 1

12 Minute ALT EMOM

Odd: 25 V-Ups

Even: ME KB Front Squats (24/16)

Score is KB Squats

 

WOD 2

30-20-10

Pullups

Cal AD

Then

30-20-10

GTO (45/25)

Jumping Lunges (1,2,3..)

Novem BootCamp:

WOD 1:

16 MIN ALT EMOM

A) Elevated Push Ups (feet on 35/25#plate)

B) Hollow Hold

C) Weighted Step Ups (2DB or 1KB)

D) Wall Sit

*Score is total reps of Pull Ups & Step Ups

WOD 2:

9 MIN AMRAP

9 Tuck Jump Burpees

18 KB Swings (24/16#)

27 Air Squats

Novem Barbell Club:

Day 1 
3 Muscle Cleans (from the floor – stay tight)
(3) x 3 @ AHAP

1 Power Clean +1 Front Squat + 1 Clean (from floor)
(6) x @ 65% – working up to a Max For The Day

Strict Press
(5) x 8 @ 65-70%

Front Squat
(5) x 5 – start 65% work up to a 5RM

Conditioning
5 Minute AMRAP – with total control
20 Double Unders or 40 Singles
20 V-Ups or Hollow Rocks

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