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WOD120216: Back Squat Deload


CrossFit Novem: Super Set: 1A) Deload Back Squats (5) x 5 @ 65-75%   1B) 3RM Strict Press – (no racks, take from the floor – clean it up) 5-7 Sets to find a 3 RM *20 Minute Time Cap Conditioning: 5 Rounds 30 Double Unders (90 Singles, 15 SSD) 15 Thrusters (75/55#)   RX+

CrossFit Novem:

Super Set:

1A) Deload Back Squats

(5) x 5 @ 65-75%

 

1B) 3RM Strict Press – (no racks, take from the floor – clean it up)

5-7 Sets to find a 3 RM

*20 Minute Time Cap

Conditioning:

5 Rounds

30 Double Unders (90 Singles, 15 SSD)

15 Thrusters (75/55#)

 

RX+

30 UB Dubs

15 Thrusters (95/65#)

*15 Minute time cap

 

Cash Out:

6 Minutes

Odd: Hollow Rocks

Evens: Arch Ups

Novem BootCamp:

WOD 1:

8 Min AMRAP

8 GTO (45/25#)

8 Lateral Burpees Onto Plate

8 OHWL

8 Dragonflies

 

-2 Min Rest –

 

6 Min AMRAP

6 GTO (45/25#)

6 Burpees Forward Over Plate

6 OHWL

6 Pull Ups

 

-2 Min Rest –

WOD 2:

4 Min AMRAP 

4 GTO (45/25#)

4 Burpee + Goblet Squat w/ Plate

4 OHWL

4 Toes to Bar 

 

Ca$hout 

3 Rounds

Equal work to Rest

150M Farmer Carry

Novem Barbell Club:

3 Muscle Snatches
(5) x 3 @ AHAP

2 Snatches
(2) x 2 @ 70% – working up to a Max For The Day

Jerks Foot Work – Mark, Speed & Accuracy
take 5-10 minutes to warm up
Jerk Complex – 1 Split Jerk + 2 Jerk Balance
(5) 1 + 2 @ AHAP (try and beat week 1)

Tempo Back Squat 3:2:1
(5) x 3 @ AHAP
(these are a 3 count down, 2 count in the hole, 1 UP!)

Conditioning
3 RFT – with total control
10 Bent Over Rows @ (35/25kg)
10 Pistols or 10 Goblet Squats (24/16kg)
(conditioning is not optional and will be done as a class)

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