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WOD051917: The Calm Before the Competition!


CrossFit Novem:  Push Press + Push Jerk (1 Push Press+1 Push Jerk) is one Rep 3 at 50% 3 at 60% 3 at 70% 3 at 75% 2x 3 at 80-85% Coaches Note: Percentage based off of Split Jerk 17 Minute Cap Conditioning: For Time 21-15-9-15-21 Cal AD / Cal Row Box Jumps (24/20) KB

CrossFit Novem:

 Push Press + Push Jerk

(1 Push Press+1 Push Jerk) is one Rep

3 at 50%

3 at 60%

3 at 70%

3 at 75%

2x 3 at 80-85%

Coaches Note: Percentage based off of Split Jerk

17 Minute Cap

Conditioning:

For Time

21-15-9-15-21

Cal AD / Cal Row

Box Jumps (24/20)

KB Swings (24/16)

20 Minute Cap

RX+

For Time

21-15-9-15-21

Cal AD / Cal Row

Box Jumps (24/20)

KB Swings (32/24)

20 Minute Cap

HYBRID

15 Minute AMRAP

10 High Low Planks

20 Air Squats

15 DB Push Press (25/15)

100m Row

(Ascend 100m after each Round on the Row) 100m, 200m, 300m, etc…

For Time

21-15-9-15-21

Cal AD

Box Jumps (20)

KB Swings (AHAP)

20 Minute Cap

Novem BootCamp:

WOD 1:

PARTNER COACHING:

3 Min AMRAP

9 V-Ups

6 KB Squat Cleans (24/16kg)

WOD 2:

20 Min AMRAP

5/5 Single Arm OH KB Squats (24/16kg)

10 Burpee + Weighted Step Ups (1 KB or 2 DB)

800M Run

Novem Barbell Club:

Day 3 5/19
Tall Clean – demo video
(5) x 3 – just the bar – light weight

1 Clean + 1 Front Squat + 1 Jerk
build up to a heavy max for the day!!!
take no more than 15-20 minutes… then move on.

1 Snatch Deadlift + 1 Power Snatch + 1 Snatch
build up to 75%
then – (5) 1+1+1 x @ 75%

Pausing Clean Pull (Pause at the Power Position)
(5) x 3@ 103-5%

Back Squat Wave
build to 80% – then surfs up!
6 x @ 80%
1 x @ 85%
6 x @ 78%
1 x @ 88%
6 x @ 78%
1 x @ 90%

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