WOD060117: Close Up on the Clean Complex!

CrossFit Novem:  Power Clean+Front Squat+Jerk Complex 2x (1+2+1) 5-7 Sets Starting at 50% of Clean and Jerk Jerk Can either be Push or Split Conditioning: 12 Minute AMRAP 10 Ring Dips 15 Front Squats (95/65) 10 Toes to Bar RX+ 12 Minute AMRAP 10 Ring Dips 15 Front Squats (135/95) 10 Strict Toes to Bar …

CrossFit Novem:

 Power Clean+Front Squat+Jerk Complex

2x (1+2+1)

5-7 Sets

Starting at 50% of Clean and Jerk Jerk Can either be Push or Split

Conditioning:

12 Minute AMRAP

10 Ring Dips

15 Front Squats (95/65)

10 Toes to Bar

RX+

12 Minute AMRAP

10 Ring Dips

15 Front Squats (135/95)

10 Strict Toes to Bar

Novem BootCamp:

WOD 1:

3 RFT

10 Chest 2 Bar Pull-Ups

20 Toes 2 Bars

30 Sumo DL High Pulls (24/16kg)

100 Double-Unders

30 Box Jumps (24/20”)

20 Burpees

10 Hang DB Cleans (30/20#)

WOD 2:

Cash Out

5 Rounds:

10 V-Ups

15 Tuck Crunches

20 Second Hollow Hold

20 Second Arch Hold

Novem Barbell Club:

Continue Barbell Programming!