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WOD 030916: Deadlifts on Hump Day


CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: For Time 800m Run 30 Thrusters (95/65) 30 Burpees 30 OHWL (45/25) 800m Run Novem BootCamp: WOD 1: 1 Minute Max Effort Burpees Pull Ups

CrossFit Novem:

Strength:

Deadlift

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 75%

3 x @ 85%

1+ x @ 90%

Conditioning:

For Time

800m Run

30 Thrusters (95/65)

30 Burpees

30 OHWL (45/25)

800m Run

Novem BootCamp:

WOD 1:

1 Minute Max Effort

Burpees

Pull Ups

SSD Knee Tucks

KB Swings

800 Meter Run

*1 minute rest between movements

Cash Out:

3 set

1 Minute Hollow Hold/Arch Hold

30 Seconds rest between rounds.

Novem Barbell Club:

Snatch

build up and find a max for the day

then -(8) 1 x @ 90% of the days max.

Clean & Jerk

build up and find a max for the day

then – (6) 1 x @ 90% of the days max.

Back Squat

(2) x 2 @ 88%

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