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WOD040117: Team Stone to Shoulder


CrossFit Novem: Team Movement Prep Stone Warm Up (go up in weight…) If you have a team that can not lift our stones the stones we have… Have them use the 25# Med Ball – they will go 30 GTS alternating every rep Dead Lift Builder 5 Burpee Transitions 5 Pull Ups 5 KB Swings  Conditioning:

CrossFit Novem:

Team Movement Prep
Stone Warm Up
(go up in weight…)
If you have a team that can not lift our stones
the stones we have… Have them use the 25# Med Ball – they will go 30 GTS alternating every rep
Dead Lift Builder
5 Burpee Transitions
5 Pull Ups
5 KB Swings 

Conditioning:

Team WOD
Tag Team – Teams of 2
25 Minute AMRAP
(A) 5 Stone To Shoulder
(B) 10 Deadlifts (225/155#)
(C) 20 Burpees
30 Pull Ups
40 KB Swings (24/16kg)

* Athletes must switch every 1 rep on the stone to shoulder, 5 reps on the Deadlift, 10 reps on the Burpees, 5 Reps on the Pull Ups and 10 reps on the Kettle Bell Swings.

Novem BootCamp:

WOD 1:

Partner Movement Prep:

2 Rounds

5 Burpee Trans

5 Sumo DL High Pull

5 Russian KB Swings

5/5 Step Ups

WOD 2:

PARTNER 25 MIN AMRAP:

Break it up however you like!

30 Burpees

30 Sumo DL High Pulls (24/16kg)

30 Box Jumps (20/10”)

30 KB Swings (24/16kg)

250M Run/Row (each partner does a 250 – one works/one rests)

Novem Barbell Club:

Day 4 4/1
Snatch
build up and find a max for the day
then – (7) 1 x @ 90% of the days max.

Clean & Jerk
build up and find a max for the day
then – (6) 1 x @ 90% of the days max.

Good Mornings
(3) 10 x @ AHAP
Conditioning – Super Set not For Time
3 x 8 Bent Over Rows – underhand grip
3 x 15/12 Cal Air Dyne
3 x 10/10 Landmines @ AHAP

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