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WOD 082615: Step Ups are Easier Right?


CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 8 Min AMRAP 10 Deadlifts 155/105#) 15 Hops O/Bar 20 Step Up (24/20”) Accessory Work Cashout: Take remaining class time to work on a skill.

CrossFit Novem:

Strength:

Deadlift

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 75%

3 x @ 85%

1+ x @ 90%

Conditioning:

8 Min AMRAP

10 Deadlifts 155/105#)

15 Hops O/Bar

20 Step Up (24/20”)

Accessory Work Cashout:

Take remaining class time to work on a skill.

Novem BootCamp:

WOD 1:

For Time

30 DB Thrusters

10 Burpees

250 m Run

20 DB Thrusters

20 Burpees

250 m Run

10 DB Thrusters

30 Burpees

250 m Run

WOD 2:

3 Rounds

1 Min Each

Lateral Box Step Overs (1,2,3…)

Push Ups

X Sit Ups (1,2,3…)

*no rest b/w stations

1 min b/w rounds

Novem Barbell Club:

snatch – 3×3 @70%,  3×2 @ 75%

Cln Complex – 5 sets, start @ 65%

Cln pull + hang cln + 2 front sqts + jerk

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