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WOD041217: Looking Good When We Accessorize!


CrossFit Novem: Front Squat (5) x 3 working up to a heavy triple (1) x 3+ @ with your last triple AMRAP it! * 18 Minute Time Cap Warm up Clean * 3 minutes to warm up Clean Conditioning: 12 Minute AMRAP (A) 21 KB Swings (24/16kg) (B) 7 Handstand Push Ups (C) 5 Hang

CrossFit Novem:

Front Squat
(5) x 3 working up to a heavy triple
(1) x 3+ @ with your last triple AMRAP it!
* 18 Minute Time Cap

Warm up Clean
* 3 minutes to warm up Clean

Conditioning:

12 Minute AMRAP
(A) 21 KB Swings (24/16kg)
(B) 7 Handstand Push Ups
(C) 5 Hang Power Cleans (135/95#)
Sub for HSPUs = Standing Strict Press (75/55#)

CA$H OUT
3 Rounds – 30 seconds rest
60 Sec Weighted Plank Holds (High Plank)

RX+

12 Minute AMRAP
(A) 21 KB Swings (32/24kg)
(B) 7 Strict HSPUs
(C) 5 Hang Power Cleans (155/105#)

HYBRID

WOD 1
12 Minute AMRAP
200 Meter Run
25 Wall Ball Shots

WOD 2 (with the CF Class)
12 Minute AMRAP
(A) 21 KB Swings (24/16kg)
(B) 7 Strict DB Press (20/15#)
(C) 5 Hang Power Cleans (135/95#)

Novem BootCamp:

WOD 1:

FOR TIME:

Buy in 75 Air Squats

-Then-

4 Rounds

20 Pull Ups

20 OHWL (35/25#)

20 Strict Press (25/15#)

50 Double Unders/ 100 Singles

WOD 2:

PARTNER COACHING:

4 Min AMRAP

8 Ring Rows

8 Sit Ups

8 Wall Balls (20/14#) @ 10ft

Novem Barbell Club:

Day 2 4/12
Snatch
warm up to…
(5) 1 x @ 75%

Clean & Jerk
warm up to…
(4) 1 x @ 75%

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

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