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WOD013017: On the Path to Strict Pull-Up Perfection!


CrossFit Novem: German Cleans (7 sets) Build Up to a heavy complex (3 count pauses) floor – knee knee – power power clean front squat – pause in bottom pause at power stand tall! *15 Minutes Conditioning: 10 Minute AMRAP 10 Push Press (95/65#) 10 Burpee Box Jumps/Step Ups (20”) 10 KB Swings (24/16kg)  

CrossFit Novem:

German Cleans

(7 sets) Build Up to a heavy complex

(3 count pauses)

floor – knee

knee – power

power clean

front squat – pause in bottom

pause at power

stand tall!

*15 Minutes

Conditioning:

10 Minute AMRAP

10 Push Press (95/65#)

10 Burpee Box Jumps/Step Ups (20”)

10 KB Swings (24/16kg)

 

RX+

10 Push Jerks (135/95#)

10 Burpee Box Jump Overs

10 Russian Swings (32/24kg)

Novem BootCamp:

WOD 1:

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

STRICT PULL UPS

*30 sec rest b/n Rounds

*Score is LIGHTEST Band used, as they should be using fewer bands for fewer reps.

*If doing body weight, they can attempt weighted pull-ups using the little 5lb plates or even dumbbell held b/n feet

WOD 2:

Two 4-Min AMRAPS (*1 min rest b/n)

Wall Balls (20/14#) @10ft

5 Burpees

*Wall balls ladder up by 5

 

(-2 MIN SWITCH REST-)

 

Two 4-Min AMRAPS

Thrusters

5 Toes to Bar

*Thrusters Ladder up by 5

 

*Score is Total Wall balls / Thrusters

Novem Barbell Club:

Snatch
warm up tp 70% then
(1) x 1 @ 70%, (1) x 1 @ 75%, (1) x 1 @ 80%, (3) x 1 @ 85%
(1) x 1 @ 90%, (3) x 1 @ 80%

Clean & Jerk
warm up tp 70%
(1) x 1+1 @ 70%, (1) x 1+1 @ 75%, (1) x 1+1 @ 80%
(2) 1+1 @ 85%

Clean Pull
(3) x 3 @ 90%

Back Squat
warm uo tp 70%
(3) x 3 @ 70%

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