WOD121616: Chest to Bar

CrossFit Novem:  Back Squats 3@50% 3@60% 3@70% 3@80% 2@90% 17 Minute Cap Conditioning: “C2B Cindy” 20 Minute AMRAP 5 C2B Pullups 10 Pushups 15 Air Squats Week 1 Test WOD Novem BootCamp: WOD 1: Bootcamp Fight Gone Bad 3 Rounds M.E. for Reps Wall balls KB Sumo Deadlift High Pull (24/16kg) Box Jumps Push Press …

CrossFit Novem: 

Back Squats

3@50%

3@60%

3@70%

3@80%

2@90%

17 Minute Cap

Conditioning:

“C2B Cindy”

20 Minute AMRAP

5 C2B Pullups

10 Pushups

15 Air Squats

Week 1 Test WOD

Novem BootCamp:

WOD 1:

Bootcamp Fight Gone Bad

3 Rounds M.E. for Reps

Wall balls

KB Sumo Deadlift High Pull (24/16kg)

Box Jumps

Push Press (35/20#)

Calorie Row

 

*1 Minute per Movement

*1 minute rest between rounds

(Retest from 8/29)

WOD 2:

Ca$hout

Alt Tabata

Jump Rope

&

Push Ups

Novem Barbell Club:

2 Segment Snatch Pulls + 2 Snatch Pulls (from the floor)
(3) x 2 + 2 @ 65-75%
Snatch – warm up tp 80% then
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 88-90%
1 @ 85%
(2)1 @ 80%

3 Muscle Cleans (from the floor – stay tight)
(3) x 3 @ AHAP
Jerks Foot Work – Mark, Speed & Accuracy
take 5-10 minutes to warm up
Clean & Jerk – warm up to 80% then
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 88-90%
1 @ 85%
(2)1 @ 80%