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WOD 091616: Clean & Jerk PRs!


CrossFit Novem: Clean & Jerk 5 Minute warm up  Clean & Jerk 15 Minutes Build up to a heavy single for the day. Beginners work on technique in both the clean, Push Jerk or the Split. Conditioning: 3 RFT 10 Squat Cleans (65% of the days best) 10 Ring Dips 20 Box Jumps (24/20”) 20

CrossFit Novem:

Clean & Jerk

5 Minute warm up 

Clean & Jerk

15 Minutes

Build up to a heavy single for the day.

Beginners work on technique in both the clean, Push Jerk or the Split.

Conditioning:

3 RFT

10 Squat Cleans (65% of the days best)

10 Ring Dips

20 Box Jumps (24/20”)

20 KB Swings (24/16kg)

30 Burpees

30 Double Unders

 

RX+

H.P. Cleans (155/105#)

Every thing else is the same.

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

3 RFT

40 Wall Balls

20 KB Clean & Jerks (25/15#)

10 Burpee Box Jumps

*90 sec of Rest b/n rounds

WOD 2:

3 RFT

1 Min Plank

250M Run

30 Sec Plank

150M Run

*30 sec of Rest b/n rounds

Novem Barbell Club:

Day 5
1 Snatch + 1 Snatch Balance + 1 OHS
build up to find a Max for the day
then drop down to 85% of the days best set.
(1) 1+1 @ 85%
(1) 1+1 @ 90%
(1) 1+1 @ 95%

1 Clean + 1 Front Squat + 2 Split Jerk
build up to find a Max for the day
then drop down to 85% of the days best set.
(1) 1+1 @ 85%
(1) 1+1 @ 90%
(1) 1+1 @ 95%

Front Squat
build up to find a 3RM for the day

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