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WOD 081616: (Burpee) Jump for Joy!


CrossFit Novem: Press Warmup 5@ barbell 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% *15 Minute Cap Conditioning: 4 RFT 600 Meter Run or 800 Meter Row (rain or shine) 20 Burpees 10 Handstand Push Ups (sub A-Frame on box)   RX+ 40/30 Cal AAB 20 Burpee Pull Ups 10 Strict HSPUS *20 Minute Time Cap

CrossFit Novem:

Press

Warmup

5@ barbell

5@50%

5@55%

Work Sets

5@60%

5@70%

5+@75%

*15 Minute Cap

Conditioning:

4 RFT

600 Meter Run or 800 Meter Row (rain or shine)

20 Burpees

10 Handstand Push Ups (sub A-Frame on box)

 

RX+

40/30 Cal AAB

20 Burpee Pull Ups

10 Strict HSPUS

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

6 Min Alternating EMOM

Battle Rope Burpees

Skip Lunges (alternate each round)

-90 sec rest-

6 Min Alternating EMOM

Tire Flips

Straight Leg Sit Ups

-90 sec rest-

WOD 2:

6 Min Alternating EMOM

Ring Rows

2-Phase Squats

-90 sec rest-

6 Alternating EMOM

Wall Balls

Walk Outs (no push up)

Novem Barbell Club:

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

Do Work
Snatch
Build up to 70% then
(2) x 1 @ 70%
(3) x 1 @ 75%

1 Power Clean + 1 Push Jerk
Build up to 70% then
(2) x 1+1 @ 70%
(3) x 1+1 @ 75%

Overhead Squat
build up to to 70% then
(2) x 1 @ 75%

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