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WOD061417: Heating up the Grill!


CrossFit Novem: Push Press 5 x @ Barbell 5 x @ 55%-60% 5 x @ 65% 5 x @ 75% 3 x @ 80% 3 x @ 85% 3+ x @ 90% (AMRAP THIS LAST SET) *15 Minutes Conditioning: 16 Minute Alt EMOM (A) M.E. Single Arm OH walking Lunge (24/16kg)x1 (every 5 ft. is

CrossFit Novem:

Push Press
5 x @ Barbell
5 x @ 55%-60%
5 x @ 65%
5 x @ 75%
3 x @ 80%
3 x @ 85%
3+ x @ 90%
(AMRAP THIS LAST SET)
*15 Minutes

Conditioning:

16 Minute Alt EMOM
(A) M.E. Single Arm OH walking Lunge (24/16kg)x1
(every 5 ft. is a rep)
(B) M.E. Calories on Bike
(C) M.E. Burpees
(heard everyone under the pull up rig)
(D) M.E. Air Squats

RX+

Add 20# Weight Vest!

HYBRID
WOD 1:
12 Minute AMRAP
25 Wall Balls (20/14#)
25 V-Ups
500 Meter Row

WOD 2:
with CF Class

Novem BootCamp:

WOD 1:

3 Rounds

M.E. EMOM

A) Battle Rope Burpees

B) Box Jumps (24/20”)

C) Ball Slams (30/20#)

D) Toes to Bar

*20 sec Rest b/n Stations so GO ALL OUT!

*1 Min Rest b/n rounds

WOD 2:

3 Rounds

20 sec Air Squats

20 Plank

20 Hollow Hold

30 sec Rest

Novem Barbell Club:

Day 2 6/14

Tall Jerk
(5) x 3 – PVC- just the bar – light weight
1 Front Squat + 1 Jerk
Build up t0 85%
(5) 1+1 x @ 85%

1 Snatch High Pull + 1 Hang Snatch
build up to 75% – working on being fast under the bar
then – (5) 1+1 x @ 75% – these are full squats

Power Clean
Build up to 80%
(5) x 2 @ 80%

Jerk Recovery -use the jerk blocks – help each other!
(5) x 2 @ 90-110+%

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