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WOD022217: Daaaaaaang, Deadlift!


CrossFit Novem: Strength 1)Power Clean and Jerk 2+1@60% 2+1@65% 2+1@70% 2(2+1) @75% 12 Minutes Cap   2) Clean Pull 4 (3@100%) 8 Minute Cap 20 Minute Cap Conditioning: 4 Minute AMRAP Buy in 50 DU (100 S, 25 S,S,D) Then with Remaining Time AMRAP of 10 DL (225/155) 10 Burpees   2 Minute Rest  

CrossFit Novem:

Strength

1)Power Clean and Jerk

2+1@60%

2+1@65%

2+1@70%

2(2+1) @75%

12 Minutes Cap

 

2) Clean Pull

4 (3@100%)

8 Minute Cap

20 Minute Cap

Conditioning:

4 Minute AMRAP

Buy in 50 DU (100 S, 25 S,S,D)

Then with Remaining Time

AMRAP of

10 DL (225/155)

10 Burpees

 

2 Minute Rest

 

4 Minute AMRAP

Buy in 25 Burpees

Then with Remaining Time

AMRAP of

10 DL (275/185)

30 Double Unders (60 S, 15 S,S,D)

 

Hybrid Class:

WOD 1

7 MIN AMRAP

10 GTO

20 OHWL (45/25#) (1, 2, 3…)

 

1 Minute Rest

 

7 MIN AMRAP

10 DB Thrusters (30/20#)

20 Lateral Hops Over DBs

WOD 2

4 Minute AMRAP

Buy in 50 DU (100 S, 25 S,S,D)

Then with Remaining Time

AMRAP of

10 1 Leg KB RDL (5 per leg)

10 Burpees

 

-2 Minute Rest-

 

4 Minute AMRAP

Buy in 25 Burpees

Then with Remaining Time

AMRAP of

10 KB Swings (24/16)

10 Cal AD

Novem BootCamp:

WOD 1:

7 MIN AMRAP

10 GTO

20 OHWL (45/25#) (1, 2, 3…)

-90sec Rest- 

 

7 MIN AMRAP

10 DB Thrusters (30/20#)

20 Lateral Hops Over DBs

-90sec Rest- 

 

7 MIN AMRAP

10 Cal Row

20 Wall Balls (20/14#)

-90sec Rest-  

 

7 MIN AMRAP

10 Burpees

20 Speed Skaters

Novem Barbell Club:

Day 2
3 Jerk Grip Overhead Squats
(5) x 3 @ AHAP

1 Hang Snatches (below the knee) + 2 From Power Sn.
(7) x 1 + 2 @ start at 50% – work up to a Max For The Day

2 Push Press + 1 Push Jerk + 1 Split Jerk
(5) x 2 + 1 + 1 @ – working up to a Max For The Day

Back Squat
(5) x 8 @ 65-70%

Conditioning
3 RFT – with total control
10 Sn. RDLs @ (35/25kg)
10 Front Rack Lunges (35/25kg)
(conditioning is not optional and will be done as a class)

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