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WOD 061415: Sprint for those Burpees


CROSSFIT NOVEM Every 2 Minutes for 12 Minutes (6 sets – going up in weight) 1 Hang Squat Snatch + 1 High Hang Squat Snatch – Rest 5 Minutes – Movement Prep: 2 Rounds 1 Hang Clean 1 High Hang Clean 1 Push Jerk Every 2 Minutes for 12 Minutes (6 sets – going up

CROSSFIT NOVEM

Every 2 Minutes for 12 Minutes
(6 sets – going up in weight)
1 Hang Squat Snatch + 1 High Hang Squat Snatch

– Rest 5 Minutes –

Movement Prep:
2 Rounds
1 Hang Clean
1 High Hang Clean
1 Push Jerk
Every 2 Minutes for 12 Minutes
(6 sets – going up in weight)
1 Hang Squat Clean + 1 Push Jerk

4 Rounds
100 Meter Sprint
10 Burpee Box Jumps
100 Meter Sprint

*60 Sec Rest Between Rounds

 

NOVEM BARBELL

2 Sn Pull + Sn + 2 OHS
– work to MAX for the day
Jerk from racks – work up to heavy set of tripples
Jerk Dip/drive/supports – 4 sets with 2-3 good drives per set
-use ~ 105-110% of max jerk

 

NOVEM BOOTCAMP

12 Min AMRAP
50 DU/100 Singles
10 Toes Thru Rings
20 Box Jumps

12 Minute AMRAP
250 Meter Run
5 Man Makers
15 Unbroken Wall Balls

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