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WOD021017: Prepping for “The Open!”


CrossFit Novem: 5 Minute Group Warm Up 2 Front Squat + 1 Split Jerk (5) 2 + 1 @ AHAP (* retest – beat week 2, Jan 23.) *15 Minute Cap Conditioning: 12 Minute AMRAP Laddering up by 3’s for HSPUs ONLY 3 Cleans (185/125#) Handstand Push Ups (3,6,9,12,15…)   RX+ Same as above Novem

CrossFit Novem:

5 Minute Group Warm Up

2 Front Squat + 1 Split Jerk

(5) 2 + 1 @ AHAP

(* retest – beat week 2, Jan 23.)

*15 Minute Cap

Conditioning:

12 Minute AMRAP

Laddering up by 3’s for HSPUs ONLY

3 Cleans (185/125#)

Handstand Push Ups

(3,6,9,12,15…)

 

RX+

Same as above

Novem BootCamp:

WOD 1:

4 RFT

50 Double Unders (150 Singles)

40 Plank Jacks

30 Ball Slams (30/20#)

20 Toes to Bar

10 Burpees

*15 Min Cap

WOD 2:

10 Minute Ladder Up by 4

Bent –Over Two DB Rows (25/15#)

Bird Dog Pushups (1,2,3…)

Jump Squats

*30 Sec Plank b/n Rounds

Novem Barbell Club:

Day 3 (2/10)
Primer Lifts
Muscle Snatch
(5) x 3 – just the bar – light weight

Do Work
Snatch
Build up to 80% then
(4) x 1 @ 80%

1 Clean Deadlift + 1 High Hang Clean
build up to 70% then
(2) @ 70%
(2) x 2 @ 75%

Snatch Deadlift – USE STRAPS!
build up to 95% then
(2) x 3 @ 100%

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