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WOD052217: Doling Out the Deadlifts


CrossFit Novem:  Deadlift 5×50% 5×60% 5×70% 5 at 80% 5 at 90% 5+ at 95% Conditioning: 3 RFT 15 Burpee Box Jumps Overs (20) 12 Power Cleans (155/105) 9 Strict Pullups 15 Minute Cap RX+ 3 RFT 1 5 Burpee Box Jumps Overs (20) 12 Power Cleans (185/135) 9 Ring Muscle Ups 15 Minute Cap

CrossFit Novem:

 Deadlift

5×50%

5×60%

5×70%

5 at 80%

5 at 90%

5+ at 95%

Conditioning:

3 RFT

15 Burpee Box Jumps Overs (20)

12 Power Cleans (155/105)

9 Strict Pullups

15 Minute Cap

RX+

3 RFT 1

5 Burpee Box Jumps Overs (20)

12 Power Cleans (185/135)

9 Ring Muscle Ups

15 Minute Cap

HYBRID

16 Minute AMRAP

20 OHWL (1,2,3…)

400m Run

10 2xKB DL (AHAP)

3 RFT

15 Burpee Box Jumps Overs (20)

12 DB Power Cleans (35/25)

9 Strict Pullups

Novem BootCamp:

WOD 1:

6 Min Alt M.E. EMOM

Toes to Bar

Pike Jumps

 

6 Min Alt M.E. EMOM

Al KB Clean & Jerk (16/12kg)

Split Jump Burpees

WOD 2:

6 Min Alt M.E. EMOM

Box Jumps

X Sit Ups

 

6 Min Alt M.E. EMOM

Strict Press (25/15#)

Jump Squats

 

-90 sec rest b/n EMOMs-

Novem Barbell Club:

Day 1 5/22
Tall Snatch
(5) x 3 – just the bar – light weight

2 Snatch Deadlift + 1 Snatch
Build up to 75%
(5) 2+1 x @ 75%

1 Power Clean + 1 Front Squat + 1 Jerk Drive + 1 Push Jerk
build up to a heavy max for the day!!!
take no more than 15-20 minutes… then move on.

Overhead Squat
build up to a heavy 2 RM for the day!!!
take no more than 15-20 minutes… then move on.

BTN Snatch Grip Push Press
(5) x 5 @ 75%

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