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WOD032017: Bootcamp’s Box Jump Cycle!


CrossFit Novem: Snatch Warmup 2 Rounds 3 Muscle Snatches 3 Power Snatches 5 OHS   Snatch 2@60% 2@65% 3×2@70%   Snatch Pull 3×3@80% 21 Minutes Total Conditioning: 15 Minute AMRAP 30 Wallballs (20/14) @ 10ft 20 Power Snatch (75/55) 10 C2B Pullups   Rx+ 5 Ring MUs instead of Pullups   HYBRID CLASS: WOD 1

CrossFit Novem:

Snatch Warmup

2 Rounds

3 Muscle Snatches

3 Power Snatches

5 OHS

 

Snatch

2@60%

2@65%

3×2@70%

 

Snatch Pull

3×3@80%

21 Minutes Total

Conditioning:

15 Minute AMRAP

30 Wallballs (20/14) @ 10ft

20 Power Snatch (75/55)

10 C2B Pullups

 

Rx+

5 Ring MUs instead of Pullups

 

HYBRID CLASS:

WOD 1

12 Minute AMRAP

12 KB Swings (24/16)

12 Burpees over KB

24 Jumping Lunges

(1,2,3…)

 

WOD 2

15 Minute AMRAP

30 Wallballs (20/14) @ 10ft

20 Alt DB Snatch

(1,2,3…)

10 Pullups

Novem BootCamp:

WOD 1:

10 Min AMRAP

10 Burpee Box Jumps (24/20”

10 Shoulder Touches (1, 2, 3…)

 

8 Min AMRAP

8 ALTERNATING Pistols (sub with Johnny Pistols or goblet squats)

8 Boat Pose Crunches

 

6 Min AMRAP

6 2-Phase Squats (no weights)

6 Boxer Push Ups

 

4 Min AMRAP

4 Ball Slam Star Jumps (30/20#)

4 SSD Knee Tucks

Novem Barbell Club:

Day 1 3/20
Snatch
build up and find a max for the day
then – (6) 1 x @ 90% of the days max.

Clean & Jerk
build up and find a max for the day
then – (4) 1 x @ 90% of the days max.

Front Squat
build up and find a max for the day

Conditioning – Super Set not For Time
1A 3 x M.E. chin ups – use a band if needed
1B 3 x 8 Weighted Knee Raises – dip bar or hanging
1B 3 x The Bear 20-30 sec holds

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