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WOD 080215: Sundays are over our head?


CrossFit Novem: Strength: Overhead Squat Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 5 RFT: 5 STO (95/65#) 10 Back Squats (with the same barbell) 30 Double Unders Novem BootCamp: WOD 1: For

CrossFit Novem:

Strength:

Overhead Squat

Warm Up Sets:

3 Reps w/ Bar

3 x @ 50%

3 x @ 55%

Work Sets:

3 x @ 70%

3 x @ 75%

3+ x @ 80%

Conditioning:

5 RFT:

5 STO (95/65#)

10 Back Squats (with the same barbell)

30 Double Unders

Novem BootCamp:

WOD 1:

For Time

15 Pull Ups

15 Burpee Box Jumps

250 m Run

10 Pull Ups

10 Burpee Box Jumps

400 m Run

5 Pull Ups

5 Burpee Box Jumps

800 m Run

WOD 2:

8 Min Alternating EMOM

Buy In A: 20 Doubles or Singles

Rest of A: Ball Slams

Buy In B: 5 SSD Knee Tucks

Rest of B: Wall Balls

Novem Barbell Club:

Snatch – work up to a Heavy Single or 85%

Clean & Jerk – 4 singles @ 85%

RDL/Stiff leg DL  5 x 3

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