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WOD031517: Handstand Pushup Complex and Back Squats


CrossFit Novem: Super Set Strength A)Back Squat Wave 4@79% 1@84% 4@79% 1@87% 4@79% 1+@90%  B) HSPU Complex 6 Sets 1 Strict + 3 Kipping (Sub 1 Press + 3 Push Press 90% of Strict Press) 20 Minute Cap  Conditioning: 3 RFT 20 Cal Row / 15 Cal AD 16 Thrusters (95/65) 17 T2B   Rx+

CrossFit Novem:

Super Set Strength

A)Back Squat Wave

4@79%

1@84%

4@79%

1@87%

4@79%

1+@90%

 B) HSPU Complex

6 Sets

1 Strict + 3 Kipping

(Sub 1 Press + 3 Push Press 90% of Strict Press)

20 Minute Cap 

Conditioning:

3 RFT

20 Cal Row / 15 Cal AD

16 Thrusters (95/65)

17 T2B

 

Rx+

Thrusters (115/75)

 

HYBRID class:

WOD 1

3 Rounds

4 Minute AMRAP

20 Cal AD

20 Jumping Lunges (1,2,3…)

ME Burpees with remaining time

 

WOD 2

3 RFT

20 Box Jumps

16 DB Thrusters

50 Double Unders/150 Singles

17 V-Ups

Novem BootCamp:

WOD 1:

30 Min AMRAP

10 Pull Ups

15 Burpees

20 Alt. Side Squats

30 Mountain Climbers

* After each round, take a trip up & down the “Box Jump ladder.”

Novem Barbell Club:

Day 2 
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)
(10) x 1 @ 65% – working up to a Max For The Day

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

Clean RDLs
(4) x 10 @ 75% (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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