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WOD 111317: Something About Mary


CrossFit: Strength: Super Set: 4 Rounds (A) 10/10 S.A. DB Rows (HEAVY!) (B) 30 Sec. Banded March (C) 10/10 Elevated Split Squats (foot on a 20″ box) (you can go non weighted or 1 KB in the Goblet Sq position) Conditioning: 5 Rounds 3 Minute AMRAP 5 Handstand Push Ups 10 Alt. Pistols 15 Pull

CrossFit:
Strength:
Super Set:
4 Rounds

(A) 10/10 S.A. DB Rows (HEAVY!)

(B) 30 Sec. Banded March

(C) 10/10 Elevated Split Squats (foot on a 20″ box)
(you can go non weighted or 1 KB in the Goblet Sq position)

Conditioning:
5 Rounds
3 Minute AMRAP
5 Handstand Push Ups
10 Alt. Pistols
15 Pull Ups
* 1 Minute of Rest between rounds

RX+:
5 Rounds
3 Minute AMRAP
5 Strict Handstand Push Ups
10 Alt. Pistols
15 ButterFly Pull Ups

Hybrid:
WOD 1:
Same As CrossFit

WOD 2:
Same As CrossFit

BootCamp:
WOD 1:
15 Mins EMOM
15 Knee Tuck
15 Frog Jumps
60 Air Punches

WOD 2:
14 Mins AMRAP
20 Side Lunge & Chest Press w/ Plate
20 Straight leg Sit-up & Press
250m Run

Novem Barbell Club:
1 Front Squat + 1 Jerk
Build up to 85%
(2) 1+1 x @ 85%
(3) 1+1 x @ 90%

1 Snatch High Pull + 1 Hang Snatch (at knee)
build up to 75% – working on being fast under the bar
then – (2) 1+1 x @ 75% – these are full squats
(3) 1+1 @ 80%

Power Clean
Build up to 80%
(2) x 2 @ 80% – TAKE.YOUR.TIME.— RESET!
(3) x 2 @ 85%

Jerk Drives
(5) x 2 @ 90-110+%

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