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WOD050817: Box Jumps & Weighted Step Ups!


CrossFit Novem: Front Squats 5 at 50% 5 at 60% 5 at 70% 2×5 at 80% 1 x 5+ at 85% ( Last set AMRAP) 17 Minute Cap   Conditioning: 16 Minute AMRAP 400m Run 3 Power Clean (185/125) 6 Burpees 9 Box Jumps (24/20) RX+ 16 Minute AMRAP 400m Run 3 Power Clean (225/155)

CrossFit Novem:

Front Squats

5 at 50%

5 at 60%

5 at 70%

2×5 at 80%

1 x 5+ at 85%

( Last set AMRAP)

17 Minute Cap  

Conditioning:

16 Minute AMRAP

400m Run

3 Power Clean (185/125)

6 Burpees

9 Box Jumps (24/20)

RX+

16 Minute AMRAP

400m Run

3 Power Clean (225/155)

6 Burpee Pullups

9 Box Jumps (24/20)

HYBRID

16 Minute AMRAP

400m Run

3 DB Power Cleans (30/20)

6 Burpees

9 Box Jumps (24/20)

Novem BootCamp:

WOD 1:

20 Min AMRAP

A) V-Ups

B) Burpees

C) Goblet Squats (24/16kg)

D) Dragonflies w/10sec descent

E) Weighted Step Ups (2 DB or 1 KB)

*No rest between, so make sure to keep count!

WOD 2:

Ca$hout

3 Rounds

30sec Mountain Climbers

30 sec Plank

30sec Scissor Kicks

30 sec Rest

*No score, just fitness!

Novem Barbell Club:

Day 1 5/8/17
Tall Jerk
(5) x 3 – PVC- just the bar – light weight

2 Front Squat + 1 Jerk
Build up t0 80%
(5) 3 x @ 80%

1 Snatch High Pull + 1 Snatch (from Power)
Build up to 70%
(5) 1+1 x @ 70%

Power Clean
Build up to 75%
(5) x 2 @ 75%

Jerk Recovery -use the jerk blocks – help each other!
(5) x 2 @ 80-100+%
this lift will be based on a learning curve for some of
you for a while, but try and get as close to your 1RM
jerk.

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