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WOD 051816: Deadlifts and Ring Dips


CrossFit Novem: Deadlift Warm up sets: 5 x @ RDL w/bar% 5 x @ 40-45% Work Sets: 8 x 50-55% 6 x @ 65% 4 x @ 70% 3+ x @ 75% *20 Minute Cap  Conditioning: 3 Rounds for Total Reps 1 Minute at Each station Toes to Bar Ring Dips Goblet Squats (24/16) Cal

CrossFit Novem:

Deadlift

Warm up sets:

5 x @ RDL w/bar%

5 x @ 40-45%

Work Sets:

8 x 50-55%

6 x @ 65%

4 x @ 70%

3+ x @ 75%

*20 Minute Cap 

Conditioning:

3 Rounds for Total Reps

1 Minute at Each station

Toes to Bar

Ring Dips

Goblet Squats (24/16)

Cal Row

60sec Rest after Each Round

Novem BootCamp:

WOD 1:

For Time

150 Wall Balls

*every 2 min = 5 Burpees

WOD 2:

Skill Work: Pull Ups

A) 3 x 5 Beat Swings

B) 3 x 10 sec Mod Dragonflies

C) 5 x 10 sec Hold at top + 5 sec eccentric Pull Ups

D) 5×5 Pull Ups

Novem Barbell Club:

Primer Lifts
Muscle Snatch
(5) x 3 – just the bar – light weight

Do Work
Snatch
build up to 75%
then – (2) x 2 @ 75% – reset after each lift
(3) x 2 @ 80%

1 Clean Deadlift + 1 Power Clean + 1 Clean
build up to 70%
then – (2) 1+1+1 x @ 70%
(3) 1+1+1 x @ 75%

Pausing Snatch Pull (Pasue at the Power Position)
(2) x 3@ 100%
(3) x 3@ 103-5%

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

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