WOD032117: Back Squats & Goblet Squats

CrossFit Novem: Super Set Strength A) Back Squats 5×5@65%  B) Strict Pullups 5×10 ( Work on Negatives 5×5 as an alternate for Banded strict pull-ups) 18 Minute Cap  Conditioning: 4 RFT 15 Goblet Squats (24/16) 15 Box Jumps (24/20) 30 Double Unders (90 S, 15 S,S,D)   20 Minute Cap   Rx+ 10 Squat Cleans …

CrossFit Novem:

Super Set Strength

A) Back Squats

5×5@65%

 B) Strict Pullups

5×10

( Work on Negatives 5×5 as an alternate for Banded strict pull-ups)

18 Minute Cap 

Conditioning:

4 RFT

15 Goblet Squats (24/16)

15 Box Jumps (24/20)

30 Double Unders

(90 S, 15 S,S,D)

 

20 Minute Cap

 

Rx+

10 Squat Cleans (95/65)

15 Box Jumps (24/20)

30 Double Unders

Novem BootCamp:

WOD 1:

5 MIN AMRAP

5 Ball Slams

10 X Sit-Ups

15 Air Squats

 

5 Min Push Up REVIEW!!!

WOD 2:

RE-TEST WORKOUT:

“JT”

For Time:

21-15-9

Handstand Push-Ups

Ring Dips

Push-Ups

 

*15 Min Cap

Novem Barbell Club:

Continue Barbell Programming!