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WOD021717: “The Chief” Re-Test!


CrossFit Novem: RE-TEST FROM WEEK 1 Clean *5 Minute Warm Up as a class 1) 3 Muscle Cleans 3 sets @ AHAP *5 Minutes   2) 1 Clean Deadlift + 2 Clean Pulls + 1 Clean 5 sets @ AHAP *10 Minutes (hands must stay on the bar for the entire complex)   Hybrid BootCamp:

CrossFit Novem:

RE-TEST FROM WEEK 1

Clean

*5 Minute Warm Up as a class

1) 3 Muscle Cleans

3 sets @ AHAP

*5 Minutes

 

2) 1 Clean Deadlift + 2 Clean Pulls + 1 Clean

5 sets @ AHAP

*10 Minutes

(hands must stay on the bar for the entire complex)

 

Hybrid BootCamp:

12 Minute ALT EMOM

“Half Ghost”

A) M.E. Calorie Row

B) M.E. Burpees

C) M.E. Double Unders

D) 1 Minute Rest

(While CF is Cleaning – They will be responsible for watching their own clock. Set it to beep ever minute on the Minute)

Conditioning:

RE-TEST FROM WEEK 1

“The Chief”

5 Rounds

3 Minute AMRAP

3 Power Cleans (135/95#)

6 Push Ups

9 Air Squats

*1 minute rest between rounds –

If athletes can no longer finish a round in the 3 minutes have them rest with the clock and pick up where they left off and continue to count up. Score will be total reps regardless.

 

RX+

Same as Class

*Test Workout

 

Hybrid BootCamp:

5 Rounds

3 Minute AMRAP

3 KB Cleans (16/12kg)

6 Push Ups

9 Air Squats

*1 minute rest between rounds –

Novem BootCamp:

WOD 1:

5 Min DOUBLE UNDER REVIEW

TEST WORKOUT:

“The Ghost”

6 rounds of:

1 MIN M.E. Calorie Row

1 MIN M.E. Burpees

1 MIN M.E. Double-Unders

1 MIN Rest

*Score is total reps.

*Tally totals after each round, and then add for final score.

(Athlete’s looking to REALLY track progress this cycle will want to know their Double-Unders or SSD for each round)

WOD 2:

Ca$hout

3 Rounds

30 SEC Wall Sit

30 SEC Bicycle Crunches

30 SEC REST

Novem Barbell Club:

Day 3
Power Everything Day!
Power Snatch (from the floor)
(2) x 3 @ 65%
(3) x 3 @ 70%

2 Power Clean + 1 Power Jerk
(5) 2 + 1 @ Max For The Day

Snatch RDLs
(3) x 10 @ 65% (of your snatch)
Conditioning
3 RFT – with total control
5 Snatch Width grip Pull Ups – (no kip)
10/10 Hammer Curls @ AHAP
15 Push Ups
(conditioning is not optional and will be done as a class)

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