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WOD040518: Swings & Sprints!


CrossFit Novem: Snatch Warmup 5 Minutes as Group Power Snatch 3 x @ 65% 3 x @ 70% (2) 3 x @ 75% *18 Minute Time Cap Conditioning: 10 Minute AMRAP (A) 200 Meter Sprints (B) 15 KB Swings (24/16kg) (C) 5 Strict Pull Ups RX+ 10 Minute AMRAP (A) 20/18 Cal AD (B) 15

CrossFit Novem:

Snatch Warmup
5 Minutes as Group

Power Snatch
3 x @ 65%
3 x @ 70%
(2) 3 x @ 75%

*18 Minute Time Cap

Conditioning:

10 Minute AMRAP
(A) 200 Meter Sprints
(B) 15 KB Swings (24/16kg)
(C) 5 Strict Pull Ups

RX+

10 Minute AMRAP
(A) 20/18 Cal AD
(B) 15 KB Swings (28/20kg)
(C) 5 Stric Chest To Bar Pull Ups

HYBRID

WOD 1:
16 Min AMRAP
15 Push Press
20 Walking Lunges w Leg Pass through
30 Shuffle Touch Downs
1 Crawl and Pull w KB

WOD 2:
10 Minute AMRAP
(A) 200 Meter Sprints
(B) 15 KB Swings (24/16kg)
(C) 5 Stric Pull Ups

Novem BootCamp:

WOD 1:

18 Min AMRAP
12 KB Deadlifts
16/12 CAL AD
20 Db SA Hang C&J (45/30) – Alt every 5
20 Box Jumps

WOD 2:

Hardwork is contagious
Cook – – Rinse – Repeat – Not Scored –
1 Prowler Push Sprint
2 -Walking Lunge –
1 Crawl and Pull w KB

Novem Barbell Club:

Continue Barbell Programming!

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