WOD112016: Creative Kettlebell Work

CrossFit Novem: 1) Tempo Back Squat 3:2:1 (5 sets) x 3 building up to 80% *15 Minutes – immediately into –  2) Pull Ups (5 sets) Tempo Pull Ups 1:5 (bands) Fast chin over – 5 count down OR 1 Strict + 2 Kipping + 3 C2B rest 1 minute between sets. *10 Minutes *25 …

CrossFit Novem:

1) Tempo Back Squat 3:2:1

(5 sets)

x 3 building up to 80%

*15 Minutes

– immediately into – 

2) Pull Ups

(5 sets)

Tempo Pull Ups 1:5 (bands)

Fast chin over – 5 count down

OR

1 Strict + 2 Kipping + 3 C2B

rest 1 minute between sets.

*10 Minutes

*25 Minute Time Cap

Conditioning:

5 RFT

10/10 Single Arm OH Squat (24/16kg)

20 V-Ups

20 Cal Row or AD

 

RX+

10/10 SA OHS (28/20kg)

20 T2B

25 Cal Row or AD

*15 Minute Time Cap

Novem BootCamp:

WOD 1:

5 Rounds For Time

20 Wall balls (20/14#)

15 Sumo Deadlift High Pulls (24/16kg)

10 Burpees over KB

WOD 2:

10 Min AMRAP

7 Push Press (25/15#)

7 KB Swings (24/16kg)

7 Burpee Box Jumps (20/18”)

Novem Barbell Club:

Continue Barbell Programming!