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WOD040218: Our Happy New Home!


CrossFit Novem: Clean Warm Up – Coach’s Choice *5 Minutes Clean Complex: 3 Muscle Cleans + 3 Front Squats + 1 Hang Squat Clean *15 Minute Tme Cap Conditioning: For Time: (A) 20/20 ALT DB Snatchs (50/35#) (B) 10/10 KB Weighted Step Ups (24/16kg) (20″) (C) 500 Meter Row 15/15 ALT DB Snatchs 8/8 KB

CrossFit Novem:

Clean Warm Up – Coach’s Choice
*5 Minutes

Clean Complex:
3 Muscle Cleans + 3 Front Squats + 1 Hang Squat Clean
*15 Minute Tme Cap

Conditioning:

For Time:
(A) 20/20 ALT DB Snatchs (50/35#)
(B) 10/10 KB Weighted Step Ups (24/16kg) (20″)
(C) 500 Meter Row
15/15 ALT DB Snatchs
8/8 KB Weighted Step Ups (20″)
500 Meter Row
9/9 ALT DB Snatches
4/4 KB Weighted Step Ups (20″)
500 Meter Row

RX+

For Time:
(A) 20/20 ALT DB Snatchs (50/35#)
(B) 10/10 BB FR Weighted Step Ups (75/55#) (20″)
(C) 500 Meter Row
15/15 ALT DB Snatchs
8/8 BB FR Weighted Step Ups (75/55#) (20″)
500 Meter Row
9/9 ALT DB Snatches
4/4 BB FR Weighted Step Ups (75/55#) (20″)
500 Meter Row

HYBRID

WOD 1:
Same As BC

WOD 2:
For Time:
(A) 20/20 ALT DB Snatchs (35/25#)
(B) 10/10 KB Weighted Step Ups (16/12kg) (20″)
(C) 500 Meter Row
15/15 ALT DB Snatchs
8/8 KB Weighted Step Ups (20″)
500 Meter Row
9/9 ALT DB Snatches
4/4 KB Weighted Step Ups (20″)
500 Meter Row

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

20 Min AMRAP
10 Shoulder 2 Shoulder Press
15 Slam Balls
30 Lateral Plate Hops

1 Suicide Sprint
10 Push Ups
15 Hanging Knee Circles
30 Low Box Shuffles
1 Suicide Sprint

WOD 2:

3rd
30s Work: 10s Rest
Scissor Kicks
Alt Supermen
Squat Hold

Novem Barbell Club:

3 Position Snatch
(pos. High Hang, Mid-thigh & below the knee)
(5) 1+1+1 x @ 68-70% of 1 RM Snatch

Snatch Pulls
(5) 3 x @ 88-90% of 1 RM – use straps

Back Squat
3 x 10 @ 65%
!! Use the same 60% for all sets !!

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