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WOD 101816: Super Sets Situation


CrossFit Novem: Strength Super Set A. Thrusters (From the Floor) 3-3-3-3-3 B. Weighted Strict Pullups 5-5-5-5-5 One set of A then one Set of B 90 Sec Rest *17 Minute Cap Conditioning: 4 RFT 25 Box Jumps (24/20) 25 HR Pushups 400m Run *20 Minute Cap   Rx+ 25 Parallette Pushups 400m Run w/med ball

CrossFit Novem:

Strength Super Set

A. Thrusters

(From the Floor)

3-3-3-3-3

B. Weighted Strict Pullups

5-5-5-5-5

One set of A then one Set of B

90 Sec Rest

*17 Minute Cap

Conditioning:

4 RFT

25 Box Jumps (24/20)

25 HR Pushups

400m Run

*20 Minute Cap

 

Rx+

25 Parallette Pushups

400m Run w/med ball (20/14)

Novem BootCamp:

WOD 1:

6 Min Alternating EMOM

Renegade Rows

Jumping Lunges

-90 sec rest-

 

6 Min Alternating EMOM

Tire Flips

Doubles/Singles

-90 sec rest-

WOD 2:

6 Min Alternating EMOM

Push Ups

Goblet Squats

-90 sec rest-

6 Alternating EMOM

Dragonflies

Alternating Pistols (with bands or Bodyweight)

Novem Barbell Club:

Day 2
Hang Snatch (knee)
build to 75% of your 1RM or Day 1 Week 7s
(10) 1 x @ 75%
1 Power Clean + 1 Power Jerk
build to 75% of your 1RM or Day 1 Week 7s
(10) 1 x @ 75%

Snatch Pulls
(3) 2 x @ 90%
Conditioning – Super Set not For Time
1A 3 x 3/3 Weighted Step Up (20″) @ 85% last week
1B 3 x 10 ABDS

 

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