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WOD 062016: Down & Dirty Deadlifts


CrossFit Novem: Deadlift Warm up sets: 5 x @ bar% 5 x @ 50-55% Work Sets: 8 x 65% 6 x @ 75% 4 x @ 85% 3+ x @ 90% *20 Minute Cap Conditioning: 4 RFT 10 Deadlifts (135/95# 200 Meter Run 10 Hang Power Cleans (135/95#) 200 Meter Run 10 Shoulder to Overhead

CrossFit Novem:

Deadlift

Warm up sets:

5 x @ bar%

5 x @ 50-55%

Work Sets:

8 x 65%

6 x @ 75%

4 x @ 85%

3+ x @ 90%

*20 Minute Cap

Conditioning:

4 RFT

10 Deadlifts (135/95#

200 Meter Run

10 Hang Power Cleans (135/95#)

200 Meter Run

10 Shoulder to Overhead (135/95#)

 

RX+

Use (155/105)

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

8 Min AMRAP

250M Run

10 Alt KB Clean & Jerk (16/12kg)

10 Goblet Squats

-90sec Rest-

8 Min AMRAP

250 M Row

10 Push Ups

10 Alt Set Up & Back Lunge

-90sec Rest-

WOD 2:

8 Min AMRAP

50 Double Unders/100 Singles

10 Pull Ups

10 Jumping Lunges (1, 2, 3…)

Ca$hout

Tabata

SIT UPS!

Novem Barbell Club:

Primer Lifts
Tall Clean
(5) x 3 – just the bar – light weight

Do Work
2 Clean + 1 Jerk
build up to to find a max for the day
– take no more than 20 minutes, then move on…

1 High Hang Snatch + 1 Snatch
build up to 80%
then – (5) 1+1 x @ 80%

Clean Deadlift – use straps!!!
(5) x 3 @ 115%

Back Squat Wave
build to 83% – then surfs up!
3 x @ 83%
1 x @ 88%
3 x @ 83%
1 x @ 91%
3 x @ 83%
1 x @ 93%

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