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WOD 082916: Pistol Power!


CrossFit Novem: Back Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 3@70% 3@75% 3+@80% *20 Minute Cap Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups (Strict Press 85/65#) 2-4-6-8-10-12-14-16-18-20 Pistols = Sub Goblet Squats (24/16kg) 2 Strict Pull Ups after each round   RX+ Strict HSPU Wt. Pistols (12/16kg) Novem BootCamp: WOD 1: 16 MIN EMOM

CrossFit Novem:

Back Squats

Warmup

5@ barbell

5@50%

5@55%

Work Sets

3@70%

3@75%

3+@80%

*20 Minute Cap

Conditioning:

For Time:

10-9-8-7-6-5-4-3-2-1

Handstand Push Ups (Strict Press 85/65#)

2-4-6-8-10-12-14-16-18-20

Pistols = Sub Goblet Squats (24/16kg)

  • 2 Strict Pull Ups after each round

 

RX+

Strict HSPU

Wt. Pistols (12/16kg)

Novem BootCamp:

WOD 1:

16 MIN EMOM

A) 15 Wall balls

C) 10 Calorie Row

B) 15 Box Jumps

D) 10 Ball Slam Burpees

*1 Minute per Movement

*No rest between rounds

*Total reps: 200

WOD 2:

6 Min AMRAP

6 Push Ups

12 Push Press (35/20#)

24 Air Squats

Novem Barbell Club:

Day 1
2 Snatch High Pull + 1 Snatch + 1 OHS
build up to find a Max for the day
then drop down to 90% of the days best set.
(2) 2+1+1 @ 90%

2 Snatch Lift Off + 2 Halting Snatch DL (mid-thigh) +
3 Floating Snatch Pull (dont touch the floor)
build up tp find a Max in the complex

3 Muscle Snatch + 3 Press in the Snatch
3 Sets @ moderate weight by feel

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