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WOD021817: Deadlifts are Better with a Friend!


CrossFit Novem:  Team Movement Prep 2 Rounds 5 Deadlifts building in weight 5 Burpee Transitions 5 Pull Ups 5 Wall Balls Conditioning: Team WOD Tag Team – Teams of 2 20 Minute AMRAP 10 Deadlifts (185/125#) 20 Burpees Pull Ups 30 Wall Balls 40 Calories on Row/20 Calories on AD * Athletes must switch every

CrossFit Novem:

 Team Movement Prep

2 Rounds

5 Deadlifts building in weight

5 Burpee Transitions

5 Pull Ups

5 Wall Balls

Conditioning:

Team WOD

Tag Team – Teams of 2

20 Minute AMRAP

10 Deadlifts (185/125#)

20 Burpees Pull Ups

30 Wall Balls

40 Calories on Row/20 Calories on AD

* Athletes must switch every 5 reps or 10 Calories

Novem BootCamp:

WOD 1:

Team Movement Prep

2 Rounds

5 Thrusters

5 Jump Squats

10 Scorpions

10 Doubles/ 30 Singles

WOD 2:

Teams of 2 – 25 Minute AMRAP

10 Thrusters (25/15#)

10 Jump Squats

20 X Sit-ups (1,2,3…)

 

*One person Works one person is in Plank Hold (switch after each round)

*At 5, 10, 15, 20 Min marks-

Everyone stops and does 50 Double Unders/150 singles

Novem Barbell Club:

Day 4
Complex Madness – Clean Focus
The Shankle Complex
1 Clean Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks
(5) x starting 55% – working up to a Max For The Day

Bench Press
(5) x 10 @ AHAP
(you must complete all 10 UB – Go AHAP – no fails)

Back Squat
(5) x 5 – start 65% work up to a 5RM

Conditioning
5 Minute AMRAP – with total control
10 Box Jumps (24/20″)
5 Weighted Step Ups @ AHAP
10 Dumbbell Push Jerks @ AHAP
(conditioning is not optional and will be done as a class)

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