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WOD111816: Prioritize When You Mobilize!


CrossFit Novem: In between warm up sets – Partner Front Rack Stretch  5RM Front Squat take time to work up to a heavy 5RM *20 Minutes Conditioning: For Time (A) 45 Handstand Push Ups (strict press 45/35#) 45 Power Cleans (135/95#) (B) 90 Pull Ups 90 Box Jump Overs (24/20”)   RX+ Cleans (155/105#) *20

CrossFit Novem:

In between warm up sets –

Partner Front Rack Stretch 

5RM Front Squat

take time to work up to a heavy 5RM

*20 Minutes

Conditioning:

For Time

(A) 45 Handstand Push Ups (strict press 45/35#)

45 Power Cleans (135/95#)

(B) 90 Pull Ups

90 Box Jump Overs (24/20”)

 

RX+

Cleans (155/105#)

*20 minute time cap

Novem BootCamp:

WOD 1:

6 MIN AMRAP

10 Knees to Elbow

10 Goblet Squats (24/16)

-2 min rest-

 

6 MIN AMRAP

15 Jump Squats

15 Push Ups

-2 min rest-

WOD 2:

6 MIN AMRAP

20 Box Jump/Step Overs (20/18”)

20 Sit Up & Press 

-2 min rest-

 

6 MIN AMRAP

25 Plank Jacks

25 KB Swings

 

Novem Barbell Club:

Continue Barbell Programming!

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