WOD123116: New Year’s Eve WOD!

CrossFit Novem: Movement Prep 3/3 Step Ups 3 Pullups 5 Thrusters 5 Clean and Jerks Conditioning: “New Years Eve WOD” For Time: 31 Sumo Deadlift High Pull (95/65) 31 Abmat Situps 31 Pullups 31 Box JumPs (20) 31 You Love Thrusters (95/65) 31 KNees to Elbows 31 CaloriE Row 31 Wallballs (20/14) @ 10ft 31 Yay Front RackWalking Lunges (95/65) 31 KEttlebell …

CrossFit Novem:

Movement Prep

3/3 Step Ups

3 Pullups

5 Thrusters

5 Clean and Jerks

Conditioning:

“New Years Eve WOD”

For Time:

31 Sumo Deadlift High Pull (95/65)

31 Abmat Situps

31 Pullups

31 Box JumPs (20)

31 You Love Thrusters (95/65)

31 KNees to Elbows

31 CaloriE Row

31 Wallballs (20/14) @ 10ft

31 Yay Front RackWalking Lunges (95/65)

31 KEttlebell Swings

31 CleAn and Jerk (95/65)

31 BuRpees

31 Front Squats (95/65)

 

35 Minute Cap

Novem BootCamp:

“New Year’s Eve WOD”

ForTime:

31 Sumo Deadlift High Pulls (24/16kg)

31 Abmat Sit Ups

31 Pull Ups

31 Box JumPs

31 You Love Thrusters (25/15#)

31 KNees to Elbow

31 CaloriE Row

31 Wall Balls (20/14#)

31 Yay Overhead Walking Lunges (45/25#)

31 KEttle Bell Swings (24/16kg)

31 HeAvy Push Press (25/15#)

31 BuRpees

31 Squat Jumps

*35 Minute Cap

Novem Barbell Club:

Day 4
Muscle Cleans (from the hang)
(3) x 3 @ AHAP

Cleans
warm up to 70% then – surfs up!
3 x @ 73%, 2 x @ 75%, 1 x @ 78%, 3 x @ 75%,
2 x @ 80%, 1 x @ 83%, 3 x @ 80%, 2 x @ 83%, 1 x @ 85%
1 x @ 90%
(We are building endurance through these waves!)

Parallel Front Squat + Front Squat
(4) x 3 + 2 @ 65%-75%
(build each set to end at 75% of your 1 RM FSQ)

Conditioning
5 Rounds – 30 Sec of rest between Rounds
5 Weighted box jumps
(ahap at a moderate height, feel free to use the pulling blocks, plates or any flat surface that challenges you but keeps you safe.)
50 Ft Bear Crawl