WOD110216: Wowza, Weighted Dips!

CrossFit Novem: Strength Super Set 1)Back Racked Forward Lunge 5×10 (Work Up to Heavy Weight) If you get to a weight you can’t do please lower weight   2) Weighted Strict Ring Dips 5-5-5-5-5 20 Min Cap  Conditioning: 8 Minute AMRAP 200m Row / 400m AD / 200m Run ME Strict Pullups (Until you Can’t …

CrossFit Novem:

Strength Super Set

1)Back Racked Forward Lunge

5×10

(Work Up to Heavy Weight)

If you get to a weight you can’t do please lower weight

 

2) Weighted Strict Ring Dips

5-5-5-5-5

20 Min Cap 

Conditioning:

8 Minute AMRAP

200m Row / 400m AD / 200m Run

ME Strict Pullups

(Until you Can’t Do anymore unbroken)

90 Sec Rest

 

Rx+

ME Muscle Ups

 

Cashout

3 Rounds

ME Toes to Bar

1 Minute Rest After Each Round

Novem BootCamp:

WOD 1:

12 Min Alt EMOM

A) Max Effort Hang from Bar

B) 15 Strict DB Press (25/15#)

C) 20 Frog Jumps

D) 10 Ring Rows

*Hang from bar = 1 rep

*Total reps = 138

WOD 2:

12 Min AMRAP

250m Row

15 Ball Slams (20/15#)

20 Mountain Climbers

10 V Ups

Novem Barbell Club:

Day 3
Snatch
based on an Est, 1 RM
build to 70% then
(1) 1 x @ 70%
(1) 1 x @ 75%
(3) 1 x @ 80%

Clean & Jerk
based on an Est, 1 RM
build to 70% then
(1) 1 x @ 70%
(1) 1 x @ 75%
(1) 1 x @ 80%
(1) 1 x @ 70%

Front Squat
use 70% of your 1 RM or Est. 1 RM
(3) 2 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