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WOD041417: Rowing Clinic


CrossFit Novem: Rowing Clinic – Tag Team with band at the catch position 250 Meter – Test *15 Minutes For 250 Meters to cycle everyone Snatch Skill Session *5 Minutes To Warm Up to working weight Conditioning: For Time: (A) 21 Snatches (95/65#) (B) 400 Meter Run/500 Meter Row 15 Snatches 400 Meter Run/500 Meter

CrossFit Novem:

Rowing Clinic – Tag Team
with band at the catch position
250 Meter – Test
*15 Minutes For 250 Meters to cycle everyone

Snatch Skill Session
*5 Minutes To Warm Up to working weight

Conditioning:

For Time:
(A) 21 Snatches (95/65#)
(B) 400 Meter Run/500 Meter Row
15 Snatches
400 Meter Run/500 Meter Row
9 Snatches
400 Meter Run/500 Meter Row
*15 Minute Time Cap

RX+
For Time:
(A) 21 Snatches (115/75#)
(B) 400 Meter Run/20 Cal AD
15 Snatches
400 Meter Run/20 Cal AD
9 Snatches
400 Meter Run/20 Cal AD
*15 Minute Time Cap

HYBRID
WOD 1:
For Time
Rowing Clinic with Class

WOD 2 (with the CF Class)
For Time:
(A) 21/21 DB Snatches (35/25#)
(B) 400 Meter Run/500 Meter Row
15/15 DB Snatches
400 Meter Run/500 Meter Row
9/9 DB Snatches
400 Meter Run/500 Meter Row

Novem BootCamp:

WOD 1:

16 MIN AMRAP

250M Run/Row

4 Goblet Squat & Lunge (24/26kg)

8 SSD Knee Tucks

16 Box Jumps (24/20”)

WOD 2:

4 MIN AMRAP

4/4 Pistols (SUB is 8 Wall Squats)

16 Russian Twists

 

-1 Min Rest-

 

4 MIN AMRAP

4 Heavy Thrusters (30/20#)

16 Mountain Climbers

Novem Barbell Club:

Day 3 4/14
Snatch
build up and find a max for the day
then – (5) 1 x @ 75% of the days max.

Clean & Jerk
build up and find a max for the day
then – (4) 1 x @ 75% of the days max.

Back Squat
warm up to…
(1) x 1 @ 80%

Conditioning – Super Set not For Time
1A 3 x M.E. Snatch grip pull ups
1B 3 x 8 DB Lateral Raises
1C 3 x 8/8 DB Single Arm Rows
1D 3 x 8 BiCep Curls

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