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WOD 110215: Tabata Mania


CROSSFIT NOVEM Back Squat 8 x @ 65% 6 x @ 75% 4 x @ 80% 3 x @ 85% 17 Minute CAP Tabata Style 8 Rounds 20sec Work 10 Sec Rest C2B Pull-Ups Pushups (Plate or Use Band) Box Jumps (24/20) Wall balls (20/14) @ 10ft Score is Total Reps for Each Movement 1

CROSSFIT NOVEM

Back Squat

8 x @ 65%

6 x @ 75%

4 x @ 80%

3 x @ 85%

17 Minute CAP

Tabata Style

8 Rounds 20sec Work 10 Sec Rest

C2B Pull-Ups
Pushups (Plate or Use Band)
Box Jumps (24/20)
Wall balls (20/14) @ 10ft
Score is Total Reps for Each Movement

1 Minute Rest @ Each 8 Rounds

NOVEM BOOTCAMP

5-10-15-20-15-10-5

Wall Balls

X Sit Ups (1,1,2,2,3,3…)

100 Singles or 50 Doubles between each round

3 Min AMRAP

100 ft Shuttle Sprint

10 Jump Squats

-90 sec rest-

3 Min AMRAP

30 Singles or Doubles

5 Burpees

-90 sec rest-

3 Min AMRAP

20 Ball Slams

10 X Sit Ups (1,2,3…)

 

NOVEM BARBELL

30 min free / squat time –
Sn PP + Snatch balance – work to HS
Clean – 6 x 3 working up from 65%

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Example Patterns

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