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WOD040318: Taking on the Turf


CrossFit Novem: Pause Back Squats Hold tension Down, 23count in the Bottom, 1 count up take a few sets to warm up to 65% (5) x 5 @ 70% of 1 RM No failures *20 Minute Time Cap Conditioning: 12 Minute AMRAP (A) 50 DB Overhead Walking Lunges (50/35#) 1,2,3… (B) 25 Burpee Step Up

CrossFit Novem:

Pause Back Squats
Hold tension Down, 23count in the Bottom, 1 count up
take a few sets to warm up to 65%
(5) x 5 @ 70% of 1 RM

No failures

*20 Minute Time Cap

Conditioning:

12 Minute AMRAP
(A) 50 DB Overhead Walking Lunges (50/35#) 1,2,3…
(B) 25 Burpee Step Up and Overs
(C) 60 Double Unders

(sub for DUBs 2x Singles, 30 SSDs)

RX+

SAME!

Hybrid

WOD 1:
8 Min Amrap
2 Plate Pushes
15 Sit up and Press
– 1:30 rest –
8 Min Amrap
10 Broad Jump + Back Pedal
10 Ball Slams

WOD 2:
12 Minute AMRAP
(A) 50 DB Overhead Walking Lunges (50/35#) 1,2,3…
(B) 25 Burpee Step Up and Overs
(C) 60 Double Unders
(sub for DUBs 2x Singles, 30 SSDs)

Novem BootCamp:

WOD 1:

6 Min Amrap
2 Plate Pushes 6 ring row or plate pull
15 Wall Balls 20/14

6min Amrap
10 Hi/lo Planks
14 DB Snatches (45/25)

WOD 2:

6 Min Amrap
10 Broad Jump + Back Pedal
15 KB Swings

6 Min Amrap
10 Burpees
15 Sit up and press

$$$ Chin Up & DUB Skill WORK
5×5 Slow Chin ups, 1 min DUB Practice btwn

Novem Barbell Club:

Continue Barbell Programming!

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