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WOD050517: Epic Atlas Stones!


CrossFit Novem:  Deadlift 5×50% 5×60% 5×70% 2×5 at 80% 1×5+ at 85% Control Descend on Multiple Deadlifts DO NOT drop on last one Last set is AMRAP 20 Minute Cap Conditioning: 12 Minute EMOM Min 1: 15 KB Swings (24/16) Min 2: 15 Box Jumps (24/20) Min 3: 10 Stone to Shoulder (No prescribed weight

CrossFit Novem:

 Deadlift

5×50%

5×60%

5×70%

2×5 at 80%

1×5+ at 85%

Control Descend on Multiple Deadlifts

DO NOT drop on last one

Last set is AMRAP

20 Minute Cap

Conditioning:

12 Minute EMOM

Min 1: 15 KB Swings (24/16)

Min 2: 15 Box Jumps (24/20)

Min 3: 10 Stone to Shoulder

(No prescribed weight maintain form)

(If no Stone then Deadlift at 60% of Rep)

Min 4: 15 Cal Row

1 Minute Rest after Each Round

RX+

12 Minute EMOM

Min 1: 20 KB Swings (32/24)

Min 2: 20 Box Jumps (24/20)

Min 3: 15 Stone to Shoulder (135/105)

Min 4: 20 Cal Row

1 Minute Rest after Each Round

HYBRID

18 Minute AMRAP

5 2x KB Deadlifts (AHAP)

20 Burpees over Paralletes

400m Run 12 Minute

 

EMOM

Min 1: 15 KB Swings (24/16)

Min 2: 15 Box Jumps (24/20)

Min 3: 20 DB Single Leg RDL (AHAP) (1,2,3…)

Min 4: 15 Cal Row

1 Minute Rest after Each Round

Novem BootCamp:

WOD 1:

TEST WORKOUT

16 MIN AMRAP

250M Row

5/5 Single Arm OH Squats (24/16kg)

10 Alt. Plank Knee to Opposite Elbow

15 KB Swings (24/16kg)

WOD 2:

TEST WORKOUT

“DURANTE’S CORE”

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

Novem Barbell Club:

Snatch
build up to 75%
then – (5) 2 x @ 75% – reset after each lift

1 Clean Deadlift + 1 Power Clean + 1 Clean
build up to 70%
then – (5) 1+1+1 x @ 70%

Pausing Snatch Pull (Pasue at the Power Position)
(5) x 3@ 100%

Front Squat
build to 75% – then
6 x @ 75%
1 x @ 80%
6 x @ 75%
1 x @ 83%
6 x @ 75%
1 x @ 85%

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