(215) 291-2968 Thursday - Nov 23, 2017

WOD051717: Farmer Carry Grip Work


CrossFit Novem:  Back Squats 5 w/ Bar Working Sets 5×10 @ 55-60% 20 minute Cap Conditioning: 12 Minute AMRAP 1 Rope Climb 100m Plate carry 2x (15/10) Pinch Grip! 10 Hang Power Cleans (135/95) *No Rope Climb? Sub 4 Strict Pullups RX+ 12 Minute AMRAP 1 Legless Rope Climb 100m Plate carry 2x (15/10) Pinch

CrossFit Novem:

 Back Squats

5 w/ Bar

Working Sets

5×10 @ 55-60%

20 minute Cap

Conditioning:

12 Minute AMRAP

1 Rope Climb

100m Plate carry 2x (15/10) Pinch Grip!

10 Hang Power Cleans (135/95)

*No Rope Climb? Sub 4 Strict Pullups

RX+

12 Minute AMRAP

1 Legless Rope Climb

100m Plate carry 2x (15/10) Pinch Grip!

10 Hang Power Cleans (185/125)

HYBRID

WOD1

18 Minute AMRAP

50ft Broad Jump Burpees

500m AD

15 Wallballs (20/14) @ 10ft

50ft Shuttle Run (2×25 ft)

 

12 Minute AMRAP

1 Rope Climb

100m Plate carry 2x (15/10) Pinch Grip!

10 2x DB Power Cleans (35/25)

*No Rope Climb? Sub 4 Strict Pullups

Novem BootCamp:

WOD 1:

18 Min Infinity Ladder by 3s

Pull Ups

Ball Slam + Star Jump (30/20#)

Sit Up + Press w/ Slam Ball

*100M Heavy Farmer Carry b/n rounds

WOD 2:

10 Min AMRAP

2 Man Makers (25/15#)

10 X Sit Ups

20 Doubles/40 Singles/10 SSD

Novem Barbell Club:

Day 2 5/17
Tall Jerk – demo video
(5) x 3 – PVC- just the bar – light weight

2 Front Squat + 1 Jerk
Build up to 80%
(2) 3 x @ 80%
(3) 3 x @ 85%

1 Snatch High Pull + 1 Snatch (from Power)
Build up to 70%
(2) 1+1 x @ 70%
(3) 1+1 x @ 75%

Power Clean
Build up to 75%
(2) x 2 @ 75%
(3) x 2 @ 80%

Jerk Recovery -use the jerk blocks – help each other!
(5) x 2 @ 80-100+%
this lift will be based on a learning curve for some of you for a while, but try and get as close to your 1RM jerk.

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Example Patterns

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