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WOD040717: Time/Output Trials!


CrossFit Novem:  Deadlift ALT EMOM 12 Minutes (A) Minute 1,3 = 9 x @ (135/95#) (B) Minute 2,4 = 3 Strict HSPUs With remaining time during Minute 4 add weight (A) Minute 5,7 = 6 x @ (185/125#) (B) Minute 6,8 = 6 Strict HSPUs With remaining time during Minute 8 add weight (A) Minute

CrossFit Novem:

 Deadlift ALT EMOM
12 Minutes
(A) Minute 1,3 = 9 x @ (135/95#)
(B) Minute 2,4 = 3 Strict HSPUs
With remaining time during Minute 4 add weight
(A) Minute 5,7 = 6 x @ (185/125#)
(B) Minute 6,8 = 6 Strict HSPUs
With remaining time during Minute 8 add weight
(A) Minute 9,11 = 3 x @ (225/155#)
(B) Minute 10,12 = 9 Strict HSPUs

Conditioning (CF & RX+, & HYBRID):

Time/Output Trials:
(A) 5 Minutes Max Out
Calories on the Air Dyne
*2 minutes of rest
(B) 5 Minutes Max Out
Meters on the Rower
*2 minutes of rest
(C) 5 Minutes Max Out
Burpees
*2 minutes of rest

 

HYBRID

WOD 1:
12 Min AMRAP
20 KB Deadlifts (24/16kg)
20 Goblet Squats
20 Box Jumps
*30 sec Plank b/n rounds

Novem BootCamp:

WOD 1:

18 Min AMRAP

20 Doubles/60 Singles/10 SSD

10/10 DB Snatch (30/20#)

10 V-Ups

10 Box Jumps

*30 sec Plank b/n rounds

WOD 2:

Partner Coaching Workout

4 Min AMRAP

10 Pull Ups

10 Alternating Side Squats

Novem Barbell Club:

Day 3 4/7
Snatch
build up to 80% of last weeks Day 3
then – (4) x 1 @ that weight

Clean & Jerk
build up to 80% of last weeks Day 1
then – (4) x 1 @ that weight

Front Squat
warm up to…
(1) x 2 @ 80%

Conditioning – Super Set not For Time
1A 3 x M.E. Snatch grip pull ups
1B 3 x 8 DB Lateral Raises
1C 3 x 8/8 DB Single Arm Rows
1D 3 x 8 BiCep Curls

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