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WOD041817: Deadlifts and Battle Ropes!


CrossFit Novem: 10 Minute EMOM odd: 10 Seated Floor Press (from the L position) even: 5 Strict Toes To Bar *6 Minute Demo WOD & Set Up Movement Prep Warm Up Deadlift 5 Good Mornings 5 RDLs then 2 Rounds building up the deadlift for the work out Conditioning: 8 Minute AMRAP 10 Deadlifts (185/105#)

CrossFit Novem:

10 Minute EMOM
odd: 10 Seated Floor Press (from the L position)
even: 5 Strict Toes To Bar

*6 Minute Demo WOD & Set Up
Movement Prep
Warm Up Deadlift
5 Good Mornings
5 RDLs
then
2 Rounds
building up the deadlift for the work out

Conditioning:

8 Minute AMRAP
10 Deadlifts (185/105#)
2 HSPUs (kipping or strict)
(add 2 reps to HSPUs every round)
ex. 2-4-6-8-10, etc.

Sub for HSPU = Hand release push ups

RX+

8 Minute AMRAP
10 Deadlifts (225/155#)
2 Def. HSPUs (4/2″) (kip or strict)
(add 2 reps to HSPUs every round)
ex. 2-4-6-8-10, etc.

Novem BootCamp:

WOD 1:

6 Min Alt M.E. EMOM

Toes to Bar

Box Jumps

 

6 Min Alt M.E. EMOM

Front Racked Weighted Lunges (2DBs)

Plank K2E Burpees

WOD 2:

6 Min Alt M.E. EMOM

Ball Slams (30/20#)

Sit Up & Press w/ Slam Ball

 

6 Min Alt M.E. EMOM

Battle Ropes (1,2,3…)

Crisscross Jump Squats

-90 sec rest b/n EMOMs-

Novem Barbell Club:

Continue Barbell Programming!

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