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WOD 051216: Turkish Getups!


CrossFit Novem: TGU Review *5 Minute Cap TGU *15 Minutes to work up in weight each side. Use BB, KB or DBs Conditioning: 8 Minute AMRAP 8 Deadlift (185/125#) 16 Box Jumps (24/20”) 30 Second Plank Hold after each round   RX+ 8 Minute AMRAP 8 Deadlift (225/155#) 16 Weighted step ups (24/20”) (24/16kg) x1

CrossFit Novem:

TGU Review

*5 Minute Cap

TGU

*15 Minutes to work up in weight each side. Use BB, KB or DBs

Conditioning:

8 Minute AMRAP

8 Deadlift (185/125#)

16 Box Jumps (24/20”)

30 Second Plank Hold after each round

 

RX+

8 Minute AMRAP

8 Deadlift (225/155#)

16 Weighted step ups (24/20”) (24/16kg) x1

30 Second Plank Hold after each round

Novem BootCamp:

WOD 1:

For Time

1 Mile Run

9 Min ETMOM

(Every Third Minute)

15 Burpees

6 Pistols (1,2,3…)(may use bands) or Heavy Gobbies

20 Mountain Climbers (1,2,3…)

-90 sec rest-

WOD 2:

9 Min ETMOM

(Every Third Minute)

250 m Run

15 Box Jumps

15 Ring Dips

Novem Barbell Club:

Primer Lifts
Tall Jerk – demo video
(5) x 3 – PVC- just the bar – light weight

Do Work
2 Front Squat + 1 Jerk
Build up t0 80%
(5) 3 x @ 80%

1 Snatch High Pull + 1 Snatch (from Power)
Build up to 70%
(5) 1+1 x @ 70%

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

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.

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo