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WOD 042616: Clean Complex and Squats!


CrossFit Novem: Strength: 1 Clean Deadlift + 1 Clean Pull + 1 Hang Squat Clean + 2 Front Squats + Split Jerk Conditioning: 6 Minute AMRAP 5 Thrusters (115/75#) 10 Bar Facing Burpees – 2 minute rest – 6 Minute AMRAP 5 Ring Dips 10 Goblet Squats (24/16kg) Novem BootCamp: 6 Min AMRAP 10 Cal

CrossFit Novem:

Strength:

1 Clean Deadlift + 1 Clean Pull + 1 Hang Squat Clean + 2 Front Squats + Split Jerk

Conditioning:

6 Minute AMRAP

5 Thrusters (115/75#)

10 Bar Facing Burpees

– 2 minute rest –

6 Minute AMRAP

5 Ring Dips

10 Goblet Squats (24/16kg)

Novem BootCamp:

6 Min AMRAP

10 Cal Row

10 SSD Knee Tucks

-90 sec rest-

6 Min AMRAP

10 Burpees

10 Box Jumps

-90 sec rest-

6 Min AMRAP

4 Pistols (1,2,3…) or 8 Gobbies

10 Bird Dog Push Ups (reach opposites + push up = 1)

-90 sec rest-

6 Min AMRAP

10 Ring Rows

10 Ball Slams

Novem Barbell Club:

Snatch
build up to 85% of your LBC opener
OR (2) 1 x @ 80%
Clean & Jerk
build up to 85% of your LBC opener
OR (1) 1 x @ 80-85%

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