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WOD 051316: Handstand Pushups!


CrossFit Novem: Clean Warm Up go over the clean deadlift and tall cleans, add a few front squats   3 Position Clean 5 Sets 1 From Floor 1 From Hang (above Knee) 1 From Power Position Up on weight if Possible *17 Minute Cap  Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (155/105#) 1-2-3-4-5-4-3-2-1-AMRAP Handstand Push

CrossFit Novem:

Clean Warm Up

go over the clean deadlift and tall cleans, add a few front squats

 

3 Position Clean

5 Sets

1 From Floor

1 From Hang (above Knee)

1 From Power Position

Up on weight if Possible

*17 Minute Cap 

Conditioning:

For Time

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (155/105#)

1-2-3-4-5-4-3-2-1-AMRAP

Handstand Push Ups

*After the last handstand push up do as many HSPUs without coming off the wall or putting the bar down. Score is TIME plus the AMRAP.

Sub for HSPUs = A-Frame on Box

 

Rx+

HPC (155/105#)

HSPU on parallettes. (5/3” Deficit) stack plates add an ab mat on top.

Novem BootCamp:

WOD 1:

10 Min Infinity Ladder by 2s

Man Makers

R SL RDL + Back Lunge

Pull Ups

L SL RDL + Back Lunge

*20 singles or doubles b/w every round

WOD 2:

7 Min AMRAP

3 30 ft. Interval Sprints

10 Toes to Bar

10 Jumping Lunges (1,2,3…)

-90 sec rest-

WOD 3:

7 Min AMRAP

10 Shoulder Touches (1,2,3…)

10 V Ups

10 KB Swings

Novem Barbell Club:

Primer Lifts
Athlete’s Choice
Do Work
Snatch
warm up to a Heavy Single for the day – then
(3) 2 x @ 80% – of today’s weight

Clean & Jerk
warm up to a Heavy Single for the day – then
(3) 2 x @ 80% – of today’s weight

Back Squat Wave
build to 78% – then surfs up!
4 x @ 78%
1 x @ 83%
4 x @ 78%
1 x @ 86%
4 x @ 78%
1 x @ 88%

Bench Press
(5) x 5 @ 70%

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