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WOD 030616: Clean and Jerks with a spice of HSPUs


CrossFit Novem: Strength: Push Jerk Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 5 RFT 7 Handstand Push Ups 5 Clean & Jerks (135/95#) (clean and jerks can be performed however) Novem BootCamp: WOD 1: 21-15-9 DB

CrossFit Novem:

Strength:

Push Jerk

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

3 x @ 70%

3 x @ 75%

3+ x @ 80%

Conditioning:

5 RFT

7 Handstand Push Ups

5 Clean & Jerks (135/95#)

(clean and jerks can be performed however)

Novem BootCamp:

WOD 1:

21-15-9

DB Thrusters

Wall Ball Sit Ups

Lateral Box Step Overs

*250 m Run after each round (finish on run)

WOD 2:

90 sec/ 60 sec/ 30 sec

Max Effort

Burpees

Sit Ups

Singles or Doubles

*no rest bw movements, 1 min b/w rounds/time changes.

Novem Barbell Club:

Snatch and Clean & Jerk MAX OUT!!! If you are competing at LBC then work up to 90%.

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