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WOD033017: Seated Strict Press!


CrossFit Novem: SKILL – HANDSTAND PUSH UPS 3 Rounds: 7 x Headstand Support Hold (knees in tuck position) 7 x Shoot to Hollow Push-Up Position (shotguns) 4 Rounds: 5x Wall Walks 20 Sec. Handstand Hold Conditioning: For Time: (A) 30 Hang Power Cleans (75% of a 1 RM) (B) 500m Row / 1000m AD (C)

CrossFit Novem:

SKILL – HANDSTAND PUSH UPS
3 Rounds:
7 x Headstand Support Hold (knees in tuck position)
7 x Shoot to Hollow Push-Up Position (shotguns)

4 Rounds:
5x Wall Walks
20 Sec. Handstand Hold

Conditioning:

For Time:
(A) 30 Hang Power Cleans (75% of a 1 RM)
(B) 500m Row / 1000m AD
(C) 30 Wide Strict Pull Ups
500m Row / 1000m AD
30 Seated Strict Press (75/55#)
500m Row / 1000m AD
The seated strict Press should be done from the floor with a loaded barbell. Legs extended in front.

RX+
For Time:
(A) 30 Hang Power Cleans (80% of a 1 RM)
(B) 1500m AD
(C) 30 Wide Strict Pull Ups
1500m AD
30 Seated Strict Press (85/65#)
1500m AD

Novem BootCamp:

WOD 1:

16 Min Infinity Ladder up by 4

Pull Ups

Alt KB Clean & Jerks (24/16kg)

Pike Jumps

Sit Ups

*Buy in & 4 min, 8 min, 12 min mark: 250m Run

WOD 2:

Partner Coaching Workout

5 Min AMRAP (x 2)

10 Thrusters (30/20#)

10 Step Up & Back Lunge (24/20”)

Novem Barbell Club:

Continue Barbell Programming!

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