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WOD042117: Sprints & Swings


CrossFit Novem:  Front Squat Deload (1) x 10 @ Barbell (1) x 10 @ 40% (1) x 10 @ 45% (3) x 10 @ 50% *20 Minute Time Cap Conditioning: 10 Minute AMRAP (A) 200 Meter Sprints (B) 15 KB Swings (24/16kg) RX+ 10 Minute AMRAP (A) 20/18 Cal AD (B) 15 KB Swings (32/24kg)

CrossFit Novem:

 Front Squat Deload
(1) x 10 @ Barbell
(1) x 10 @ 40%
(1) x 10 @ 45%
(3) x 10 @ 50%
*20 Minute Time Cap

Conditioning:

10 Minute AMRAP
(A) 200 Meter Sprints
(B) 15 KB Swings (24/16kg)

RX+

10 Minute AMRAP
(A) 20/18 Cal AD
(B) 15 KB Swings (32/24kg)

HYBRID

WOD 1:
15 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 (w/ CF Class)
10 Minute AMRAP
(A) 20/18 Cal AD
(B) 15 KB Swings (32/24kg)

Novem BootCamp:

WOD 1:

5 MIN AMRAP

10 Thrusters (30/20#)

10 Box Jumps (24/20”)

-90sec Rest-

5 MIN AMRAP

5/5 Single Arm Overhead Squats (16/12kg)

20 Double Unders/60 Singles/10 SSD

WOD 2:

FOR TIME

21/21-15/15-9/9

Alt KB Clean & Jerk (16/12kg)

*400 M Run after each round

*15 Min Cap

Novem Barbell Club:

Day 3 4/21
Snatch
build up and find a max for the day
then – (4) 1 x @ 75% of the days max.

Clean & Jerk
build up and find a max for the day
then – (3) 1 x @ 75% of the days max.
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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