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WOD 081716: Clean and Jerk Crazy!


CrossFit Novem: Movement Prep: 1 Round 5 Wall Ball Shots 5 Pull Ups 5 KB Swings 5 Burpee Trans 5 Beat Swings Warm Up C/J Conditioning: For Time: A) 25 Wall Ball Shots (20/14#) 10ft 5 Clean and Jerks (135/95#) B) 25 Chest 2 Bar Pull Ups 5 Clean and Jerks C) 25 KB Swings

CrossFit Novem:

Movement Prep:

1 Round

5 Wall Ball Shots

5 Pull Ups

5 KB Swings

5 Burpee Trans

5 Beat Swings

Warm Up C/J

Conditioning:

For Time:

A) 25 Wall Ball Shots (20/14#) 10ft

5 Clean and Jerks (135/95#)

B) 25 Chest 2 Bar Pull Ups

5 Clean and Jerks

C) 25 KB Swings (32/24”) – Russian

5 Clean and Jerks

D) 25 Burpee Box Jumps (24/20”)

5 Clean and Jerks

E) 25 Toes 2 Bar

5 Clean and Jerks

 

RX+

Clean and Jerks (155/105#)

*25 Minute Time Cap

Novem BootCamp:

WOD 1:

6 Min Pistol Free Work

Options:

a) Pistols off the Box

b) Pistols holding Plate

c) Narrow Squat Progression toward popping foot out!

 

6 Min AMRAP

3/3 Pistols (on box, w/ plate, strict or 6 goblet squat)

6 Alt. Cross Body Plank Knee to Elbow

6 Slam Balls

WOD 2:

15 Min AMRAP

5 Heavy DB Thrusters (20/35#)

10 Boat Pose Crunches

15 Burpees

*250 m run after every round

Novem Barbell Club:

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

Do Work
Snatch
Build up to 80% then
(4) x 1 @ 80%

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

Snatch Deadlift – USE STRAPS!
build up to 95% then
(2) x 3 @ 100%

Front Squat
build to 85% – then
(2) x 2 @ 75%
(1) x 2 @ 80%

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