WOD040517: The Perfect Day for “Kelly”

CrossFit Novem: Movement Prep 2 Rounds 10 Leg Swings each leg 10 Step Ups 5 Wall Ball Shots *5 Minute Cap Conditioning (CF, RX+, & HYBRID): “KELLY” 5 RFT 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#) (10ft *40 Minute Time Cap Novem BootCamp: WOD 1: 16 MIN AMRAP 250M Row/Run …

CrossFit Novem:

Movement Prep
2 Rounds
10 Leg Swings each leg
10 Step Ups
5 Wall Ball Shots
*5 Minute Cap

Conditioning (CF, RX+, & HYBRID):

“KELLY”
5 RFT
400 Meter Run
30 Box Jumps (24/20″)
30 Wall Ball Shots (20/14#) (10ft
*40 Minute Time Cap

Novem BootCamp:

WOD 1:

16 MIN AMRAP

250M Row/Run

2 Wall Climbs

8 Goblet Squat & Lunge

10 Burpees

 

4 MIN AMRAP

8 Alt. Pistols (SCALE: top of box negative release down)

8 Weighted Step Ups

-1 Min Rest-

4 MIN AMRAP

8 Alt. Pike Knee to Elbow

8 Ring Rows

Novem Barbell Club:

Day 2 4/5
Power Snatch
build up to 70% of this weeks Day 1
then – (5) 1 x @ that weight.

Clean & Jerk
build up to 70% of this weeks Day 1
then – (5) 1 x @ that weight.

Conditioning – Super Set not For Time
1A 3 x 3 Anderson Squats (front or back)
3 x 10 Barbell ONLY Jumping Back Squats
3 x 10/10 Single Leg Glute Bridges