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WOD 072216: Let’s “Fran” Again!


CrossFit Novem: Push Press Warmup 5@50% 5@55% Work Sets 5@60% 5@70% 5@80% *15 Minute Cap Conditioning: Fran 21-15-9 Thrusters (95/65#) Pull Ups   RX+ Heavy Fran (135/95#) *Retest from 1/16/16 20 Minute Time Cap Novem BootCamp: WOD 1: 12 Minute Infinity Ladder Up by 2 Goblet Squats (24/16kg) Hi/Lo Planks *250meter RUN between Rounds -2

CrossFit Novem:

Push Press

Warmup

5@50%

5@55%

Work Sets

5@60%

5@70%

5@80%

*15 Minute Cap

Conditioning:

Fran

21-15-9

Thrusters (95/65#)

Pull Ups

 

RX+

Heavy Fran (135/95#)

*Retest from 1/16/16

20 Minute Time Cap

Novem BootCamp:

WOD 1:

12 Minute Infinity Ladder

Up by 2

Goblet Squats (24/16kg)

Hi/Lo Planks

*250meter RUN between Rounds

-2 Min Rest-

WOD 2:

12 Minute Infinity Ladder

Up by 2

Seated Push Press (25/15#)

Lateral Box Step Overs

*250meter ROW between Rounds

Novem Barbell Club:

Primer Lifts
Athlete’s Choice
Do Work
Snatch
warm up to a Heavy Single for the day
– take no more than 20 minutes
then (5) x 1 @ 75% of the days best

Clean & Jerk
warm up to a Heavy Single for the day
– take no more than 20 minutes
then (5) x 1 @ 75% of the days best

Front Squat
warm up to a Heavy Single for the day
then – (2) x 2 @ 85% of the days best

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Example Patterns

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