WOD040617: Get Low, Get Low!

CrossFit Novem:  Tempo Back Squats (3) x 5 @ 40-50% 3 Count Down, 2 count in the Bottom, 1 count up Back Squats (1) x 5 @ 60% (1) x 5 @ 70% (1) x 5 @ 80% (1) x 5+ @ 85% – AMRAP that *ISH Conditioning: 8 Minute AMRAP Complete 7 Rounds 3 …

CrossFit Novem:

 Tempo Back Squats
(3) x 5 @ 40-50%
3 Count Down, 2 count in the Bottom, 1 count up
Back Squats
(1) x 5 @ 60%
(1) x 5 @ 70%
(1) x 5 @ 80%
(1) x 5+ @ 85% – AMRAP that *ISH

Conditioning:

8 Minute AMRAP
Complete 7 Rounds
3 Hang Power Cleans (115/75#)
3 Thrusters
3 Front Squat
3 Push Jerks
If you complete 7 rounds
AMRAP
Chest To Bar Pull Ups

*Score is Total Reps
84 reps + Any C2B

RX+

8 Minute AMRAP
Complete 7 Rounds
6 Clusters (115/75#)
3 Push Jerks
3 Split Jerks
If you complete 7 rounds
AMRAP
Ring Muscle Ups

*Score is Total Muscle Ups

Novem BootCamp:

WOD 1:

8 MIN AMRAP

20 Doubles/50 Singles

10 Alt. KB Cleans (24/16kg)

10 Sumo DL High Pull (16/12kg)

 

8 MIN AMRAP

10 Burpees

10 Step Up & Back Lunge

10 Sit Ups

 

8 MIN AMRAP

10 Jumping Lunges

10 Thrusters (30/20#)

10 Dumbbell Drags

*2 Min Rest b/n AMRAPS

Novem Barbell Club:

Continue Barbell Programming!