WOD050617: Fan Favorite: Flipping Tires!

CrossFit Novem:  2 Rounds 5 Power Cleans 5 Front Squats 10 Lunges Back Racked Add weight after round 1   Conditioning: Teams of 2 1 Mile Run 50 Power Cleans (135/95) 50 Burpees over Bar 800m Run 50 Front Squats 50 Burpees over Bar 400m Run 50 Back Racked Lunges (1,2,3…) 50 Burpees over Bar …

CrossFit Novem:

 2 Rounds

5 Power Cleans

5 Front Squats

10 Lunges Back Racked

Add weight after round 1

 

Conditioning:

Teams of 2

1 Mile Run

50 Power Cleans (135/95)

50 Burpees over Bar

800m Run

50 Front Squats

50 Burpees over Bar

400m Run

50 Back Racked Lunges (1,2,3…)

50 Burpees over Bar

*Coaches Note One person Works One Person Rests Both Run 

Novem BootCamp:

WOD 1:

Partner Movement Prep:

2 Rounds

2 Tire Flip + Hop Thru

5 Wall Balls

5/5 Step Ups

High Knees/Butt Kickers

WOD 2:

Teams of Two: For Time

Weighted 800 m Run (Team must go together, one slam ball per team)

-then-

5 Rounds

4 Tire Flips + Hop Through

10 Pull Ups

20 Partner Wall Balls

30 KB Swings

40 Box Jumps

-then-

Weighted 800 m Run

 

*Split reps evenly

Novem Barbell Club:

Snatch
warm up to a Heavy Single for the day – then
(3) 2 x @ 80% – of today’s weight

Clean & Jerk
warm up to a Heavy Single for the day – then
(3) 2 x @ 80% – of today’s weight

Back Squat
build to 78% – then
4 x @ 78%
1 x @ 83%
4 x @ 78%
1 x @ 86%
4 x @ 78%
1 x @ 88%

Bench Press
(5) x 5 @ 70%