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WOD110516: Hanging out at Barbell


CrossFit Novem: Team Movement Prep 2 Rounds 5 Thrusters 5 Hang Power Cleans 5 Front Squats 5 OHS Up on Weight after each Round Conditioning: Team WOD Teams of 2 For TIme 1) 21-15-9 Cal AD Thrusters (115/80)   2) 15-12-9 Cal Row Hang Squat Cleans (115/80)   3) 12-9-6 Barfees OHS (115/80)   *One

CrossFit Novem:

Team Movement Prep

2 Rounds

5 Thrusters

5 Hang Power Cleans

5 Front Squats

5 OHS

Up on Weight after each Round

Conditioning:

Team WOD

Teams of 2

For TIme

1) 21-15-9

Cal AD

Thrusters (115/80)

 

2) 15-12-9

Cal Row

Hang Squat Cleans (115/80)

 

3) 12-9-6

Barfees

OHS (115/80)

 

*One person works one Person in Plank

Novem BootCamp:

WOD 1:

TEAMS OF TWO RELAY STYLE:

20 Min AMRAP

9 Knees to Chest

7 Goblet Squats (24/16kg)

5 Burpees over KB

*Partner A completes the round then TAGS Partner B to start the next round.

WOD 2:

THEN at Min 20-

100 Doubles/200 Singles completed by each relay style 

*Score= AMRAP + combined jump time

Novem Barbell Club:

Continue Barbell Programming!

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