WOD102616: Super Setting is Fun!

CrossFit Novem:  Super Setting is Fun! Peak to 90% for both lifts Start with a couple of warm up sets your 5’s should start at 70% going up by 5% each set. 1A) Bench Press 5-4-3-2-1 1B) Deadlift 5-4-3-2-1 *20 Minute Cap Conditioning: 10 RFT 5 Ring Dips 10 Goblet Squats (24/16kg) 15 Step Ups …

CrossFit Novem: 

Super Setting is Fun!

Peak to 90% for both lifts

Start with a couple of warm up sets your 5’s should start at 70% going up by 5% each set.

1A) Bench Press

5-4-3-2-1

1B) Deadlift

5-4-3-2-1

*20 Minute Cap

Conditioning:

10 RFT

5 Ring Dips

10 Goblet Squats (24/16kg)

15 Step Ups (24/20”) (FULL EXTENSION!!!!)

 

RX+

5 Strict Dips

10 Back Squats (no rack) (135/95#)

15 Wt. Step Ups (24/16kg)

*20 Minute Time Cap – treat as an AMRAP for score if caught on the clock.

Novem BootCamp:

WOD 1:

16 MIN AMRAP

400M Row

8 Ring Rows

8 Burpee Box Step/Jump Overs

16 Jumping Lunges

WOD 2:

4 MIN AMRAP

8 Wall Balls

8 X Sit Ups

-2 Min Rest-

 

4 MIN AMRAP

8 (4/4) DB Snatch (25/15#)

8 Walk Outs

Novem Barbell Club:

Day 3
Clean & Jerk
build up to find a Single for the day – then
(3) 1 x @ 80%

Snatch
build up to find a Single for the day – then
(3) 1 x @ 80%

Back Squat
build to 70% of your 1 RM or Est. 1 RM
(3) 3 x @ 70%

Conditioning – Super Set not For Time
1A 3 x 8 Chin Ups (use band if needed)
1B 3 x 5 DB Extensions
1C 3 x 8 DB Lateral Raises