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WOD112116: Open WOD 16.2…kinda!


CrossFit Novem: Super Set: 1A) 4 RM Front Squat 5-7 Sets to find a 5RM  1B) Max Box Dips 5 Sets – Conditioning: 12 Minute AMRAP “16.2 Open WOD” – kinda…. 25 Toes To Bar 50 Double Unders 15 Squat Cleans (135/85#)   RX+ Every 4 Minutes Complete Clean Wt. Goes up every round – reps

CrossFit Novem:

Super Set:

1A) 4 RM Front Squat

5-7 Sets to find a 5RM 

1B) Max Box Dips

5 Sets –

Conditioning:

12 Minute AMRAP

“16.2 Open WOD” – kinda….

25 Toes To Bar

50 Double Unders

15 Squat Cleans (135/85#)

 

RX+

Every 4 Minutes Complete

Clean Wt. Goes up every round – reps go down

25 Toes To Bar

50 Double Unders

Squat Cleans

15 (135/85#) – Round 1

13 (185/115#) – Round 2

11 (225/145#) – Round 3

9 (275/175#) – Round 4

7 (315/205#) – Round 5 (stop after 20 minutes)

*in order to go up in weight you must complete the designated reps within that 4 minute time frame.

Novem BootCamp:

WOD 1:

8 MIN AMRAP

20 Doubles/50 Singles

10 Push Ups

10 Wall Balls (20/14#)

-2 Min Rest-

 

8 MIN AMRAP

10 Heavy Seated DB Press (35/20#)

10 Step Up & Back Lunge

10 Alt. Plank K2E

-2 Min Rest-

WOD 2:

8 MIN AMRAP

10 Star Jumps

10 Ball Slams(30/20#)

10 Sit Up & Press w/ Ball

Novem Barbell Club:

2 Segment Snatch Pulls + 2 Snatch Pulls (from the floor)
(3) x 2 + 2 @ 50-65%
Snatch
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 80%
1 @ 75%

3 Muscle Cleans (from the hang – stay tight)
(3) x 3 @ AHAP
Jerks Foot Work – Mark, Speed & Accuracy
take 5-10 minutes to warm up
Clean & Jerk
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 80%
1 @ 75%

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