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WOD041517: Let’s (Farmer) Carry It Together!


CrossFit Novem:  Movement Prep 3 Rounds 5 Thrusters – adding weight each round 5 Beat Swing Progressons into T2B 5 Burpee Trans Conditioning: Teams of Two 30 Minute AMRAP 10 Thrusters (95/65#) 15 Toes To Bar 20 Burpees Over the Bar (Lateral) * 100 Meter Sprints Novem BootCamp: WOD 1: Teams of Two 30 Min

CrossFit Novem:

 Movement Prep
3 Rounds
5 Thrusters – adding weight each round
5 Beat Swing Progressons into T2B
5 Burpee Trans

Conditioning:

Teams of Two
30 Minute AMRAP
10 Thrusters (95/65#)
15 Toes To Bar
20 Burpees Over the Bar (Lateral)

* 100 Meter Sprints

Novem BootCamp:

WOD 1:

Teams of Two

30 Min AMRAP

400m RUN (both Partners)

40 KB Swings

2 Rope Climbs (sub 20 strict pull up)

40 Jump Squats

40 Shoulder Touches (Sub w/ plank shoulder touches)

150 m Heavy Farmer Carry (both partners)

 

*Except for Run and Farmer Carry, switch every 10 reps (1 rope climb each or 10 pull-ups each).

Novem Barbell Club:

Day 4 4/15
Snatch
build up and find a max for the day
then – (4) 1 x @ 80% of the days max.

Clean & Jerk
build up and find a max for the day
then – (3) 1 x @ 80% of the days max.

Front Squat
warm up to…
(2) 1 x @ 85%

Conditioning – Super Set not For Time
3 x 8 Bent Over Rows – underhand grip
3 x 15/12 Cal Air Dyne
3 x 10/10 Landmines @ AHAP

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