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WOD 081516: Crushing it with Kettle Bells


CrossFit Novem:  Front Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% *20 Minute Cap Conditioning: 10 Minute AMRAP – ladder up by 5, 10’s 5 KB Sumo Deadlift High Pull (24/16kg) 10 Goblet Squat Lunges (24/16kg) (1,2,3…) *30 Double Unders after each Round RD2: 10,20 RD3: 15,30, etc…   RX+ 10 Minute

CrossFit Novem:

 Front Squats

Warmup

5@ barbell

5@50%

5@55%

Work Sets

5@60%

5@70%

5+@75%

*20 Minute Cap

Conditioning:

10 Minute AMRAP – ladder up by 5, 10’s

5 KB Sumo Deadlift High Pull (24/16kg)

10 Goblet Squat Lunges (24/16kg) (1,2,3…)

*30 Double Unders after each Round

  1. RD2: 10,20 RD3: 15,30, etc…

 

RX+

10 Minute AMRAP – ladder up by 5, 10’s

5 BB Sumo Deadlift High Pull (115/75#)

10 Front Racked Lunges (115/75#) (1,2,3…)

*30 UB Double Unders after each Round

Novem BootCamp:

WOD 1:

For Time

800 m Run

4 Star Jumps

6 Push Ups

8 OHWL (25/45#) (1, 2, 3…)

400 m Run

8 Star Jumps

12 Push Ups

16 OHWL

250 m Run

12 Star Jumps

18 Push Ups

24 OHWL

*20 min cap

WOD 2:

Ca$hout

Alternating Tabata

Wall Sits

Sit Ups

Novem Barbell Club:

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

Do Work
1 Clean + 1 Jerk
Build up to 80% then
(4) x 2 @ 80%

1 Snatch Deadlift + 1 High Hang Snatch
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

Clean Deadlift – use straps!!!
build up to 95% then
(2) x 3 @ 100%

Back Squat
build to 75% – then
(3) x @ 75%

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