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WOD 021618: All the Rounds


CROSSFIT NOVEM Front Squats Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap WOD 5 RFT 25 Cal Row/Bike 20 Wallballs (20/14)@10 ft 15 Ring Rows 20 Minute Cap NOVEM BOOTCAMP WOD 1 8 min alt emom A – 6 Man Makers – No squat B – 18 Squat then Forward Press

CROSSFIT NOVEM

Front Squats
Warmup
5@40%
5@50%
3@60%
Work Sets
5@65%
5@75%
5+@85%

20 Minute Cap

WOD

5 RFT
25 Cal Row/Bike
20 Wallballs (20/14)@10 ft
15 Ring Rows

20 Minute Cap

NOVEM BOOTCAMP

WOD 1

8 min alt emom
A – 6 Man Makers – No squat

B – 18 Squat then Forward Press (25/15)

WOD 2

12 min amrap- ring around the gym
8 Booty Complex (30/20)

10 Dips
12 T2b/ 16 K2c/ v-up

NOVEM BARBELL CLUB

High Hang Snatch
build up to a havy single
(1) 1 x @ 80%, 1 x @ 85%, 1 x @ 90%, 1 x @ 95% – OTDB

Power Clean + Power Jerk
build up to a havy single
(1) 1+1 x @ 80%, 1+1 x @ 85%, 1+1 x @ 90%, 1+1 x @ 95% – OTDB

Snatch Pulls
(1) 2 x @ 100%, 2 x @ 105%, 2 x @ 110% of 1RM Snatch
(1) x 3 @ 90% – make them aggressive AF! and perfect!
*USE STRAPS!!!!

Extra Credit – This is the stuff that makes you GREAT – DO IT
Super Set – 3 RNFT
10 x Supermans or Back Extensions
30 x Speed Standing Plate Twists
10-30 sec. Weighted Planks

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