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WOD112916: Weighted Pull-Ups…Why not?!


CrossFit Novem: 3 RM Front Squat 5-7 Sets to find a 3RM – immediately into – 2) Weighted Pull Ups 5-4-3-2-1 retest 11/7 (5 sets) *25 Minutes Conditioning: 5 Rounds 2 Minutes to Complete 8 Power Cleans (135/95#) 10 Burpees over the bar 30 Seconds Rest Between Each Round. **if you get caught on the

CrossFit Novem:

3 RM Front Squat

5-7 Sets to find a 3RM

– immediately into –

2) Weighted Pull Ups

5-4-3-2-1

retest 11/7

(5 sets)

*25 Minutes

Conditioning:

5 Rounds

2 Minutes to Complete

8 Power Cleans (135/95#)

10 Burpees over the bar

30 Seconds Rest Between Each Round.

**if you get caught on the clock make it a

12 Minute AMRAP

 

RX+

(155/105#)

bar facing burpees

Novem BootCamp:

WOD 1:

12 MIN AMRAP

40 T2B

30 Alt. KB Clean & Jerks (24/16kg)

20 Step Up & Back Lunge (20/18”)

WOD 2:

12 MIN AMRAP

40 Mountain Climbers

30 Sit Ups

20 Thrusters (25/15#)

Novem Barbell Club:

Continue Barbell Programming!

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