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WOD052717: Share the Load!


CrossFit Novem:  Movement Prep 2 Rounds 100m Run w/ Plate 5 Scap Pullups + 2 Pullups 10 Back Squats (Up on Weight after round 1) Conditioning: For Time Teams of 2 400m Run (w 45/25 Plate) 100 Pullups 400m Run (w 45/25 Plate) 75 Cal AD 400m Run (w 45/25 Plate) 50 Back Squats (135/95)

CrossFit Novem:

 Movement Prep

2 Rounds

100m Run w/ Plate

5 Scap Pullups + 2 Pullups

10 Back Squats

(Up on Weight after round 1)

Conditioning:

For Time

Teams of 2

400m Run (w 45/25 Plate)

100 Pullups

400m Run (w 45/25 Plate)

75 Cal AD

400m Run (w 45/25 Plate)

50 Back Squats (135/95) (From Floor)

400m Run (w 45/25 Plate)

25 Minute CAP

*One Person works one person rest Both Run. Must complete all of one Movement before moving on to the next

Novem BootCamp:

WOD 1:

Teams of Two – Tag, You’re it!

20 MIN AMRAP

10 Wall Balls (20/14#) @ 10ft

10 toes-to-bar

10 OHWL (35/25#)

*Partner A goes out for a 400m run while Partner B works on AMRAP. When Partner A finishes the run, tag Partner B and switch, picking up AMRAP where B left off.

WOD 2:

Tag Team Ca$hout

Together, complete a 6 Min Plank! 

*Meaning, one planks one rests. Trade off time in plank. 

Novem Barbell Club:

Day 4 Comp & Intro 5/27
Muscle Snatch
(5) x 3 – just the bar – light weight

Snatch
warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85%

Clean & Jerk
warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85%

Back Squat
build to 75%
(3) 3 x @ 80%

Bench Press
(3) x 3 @ 75%

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