WOD041317: Deads ‘n’ Shreds!

CrossFit Novem:  Tempo Deadlift – 1 Count Up and Neg. Down (6) x 3 working up to a heavy triple *20 Minute Time Cap Conditioning: 4 Rounds 3 Minute AMRAP 7 Strict Pull Ups 14 Wt. Step Ups (20″) (24/16kg) x1 *1 minute of rest between rounds RX+ 4 Rounds 3 Minute AMRAP 5 Bar …

CrossFit Novem:

 Tempo Deadlift – 1 Count Up and Neg. Down
(6) x 3 working up to a heavy triple
*20 Minute Time Cap

Conditioning:

4 Rounds
3 Minute AMRAP
7 Strict Pull Ups
14 Wt. Step Ups (20″) (24/16kg) x1
*1 minute of rest between rounds

RX+
4 Rounds
3 Minute AMRAP
5 Bar Muscle Ups
14 Wt. Step Ups (20″) (24/16kg) x1
*1 minute of rest between rounds

Novem BootCamp:

WOD 1:

5 RFT

10 Cal Row

10 Seated Heavy DB Press (30/20#)

30sec wall sit into 30sec plank

10 Alt Lunge & Chop (with DB or light Slam Ball)

WOD 2:

(A) 3 Min EMOM

Buy In: 25 ft Burpee Broad Jumps

Rest of Min: Sumo DL High Pulls (24/16kg)

-90 sec rest-

(B) 3 Min EMOM

Buy In: 10 Toes to Bar

Rest of Min: Wall Balls (20/14#)

-90 sec rest-

(C) 3 Min EMOM

Buy In: 5/5 DB Snatch (30/20#)

Rest of Min: Speed Skaters (1,2,3…)

Scores are totals of:

A = SDLHP, B = Wall Balls, C = Speed Skaters

Novem Barbell Club:

Continue Barbell Programming!