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WOD 100515: Some workouts are more deceiving than others


CROSSFIT NOVEM Front Squat Warm up sets: 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ 8 Minute AMRAP 10 Hang Squat Cleans (115/75#) 10 Push Jerks (115/75#)   NOVEM BOOTCAMP 12 Min EMOM A: 10 Calorie Row

CROSSFIT NOVEM

Front Squat

Warm up sets:

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

8 Minute AMRAP

10 Hang Squat Cleans (115/75#)

10 Push Jerks (115/75#)

 

NOVEM BOOTCAMP

12 Min EMOM

A: 10 Calorie Row

B: 10 Burpee Broad Jumps

C: 10 Wall Balls

D: 10 Toes thru Rings
5 Min EMOM

Buy In: 10 GTOH

Rest of Min: OHWL (1,2,3…)

-90 sec rest-

5 Min EMOM

Buy In: 5 Straight Leg Sit Ups

Rest of Min: Push Ups

 

NOVEM BARBELL

30 min free / squat time –
High Hang Sn 5×2 @50-55%
Clean & Jerk
2 @ 65, 2 @ 75, 1 @80, 2 sets x 1 @85%

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