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WOD062917: 5×5 Deadlifts


CrossFit Novem: Deadlift Warm Up 2 Rounds – with an empty bar 10 BB Good Morings 10 RDLs 5 BB Deadlifts * 5 Minutes TOPS Deadlifts warm up to 80% (5) x 5 @ 80% *18 Minutes (don’t add weight get to 80% and do 5 sets at 80%) Conditioning: 10 Minute AMRAP (A) 7

CrossFit Novem:

Deadlift Warm Up
2 Rounds – with an empty bar
10 BB Good Morings
10 RDLs
5 BB Deadlifts
* 5 Minutes TOPS

Deadlifts
warm up to 80%
(5) x 5 @ 80%
*18 Minutes
(don’t add weight get to 80% and do 5 sets at 80%)

Conditioning:

10 Minute AMRAP
(A) 7 Strict Pull-Ups
(B) 14 Push Press (75/55#)
(C) 21 Wall Ball Shots (20/14#) 10ft

RX+

10 Minute AMRAP
(A) 7 Strict Chest 2 Bar Pull-Ups
(B) 14 Push Press (95/65#)
(C) 21 Wall Ball Shots (25/20#) 10ft

Novem BootCamp:

WOD 1:

5 RFT

15 KB Swings (24/16kg)

15 Box Jumps

15 Burpees

*250M Run after EVERY round

WOD 2:

3 Rounds

1 Min Each

Plank

Hollow Hold

Bridge Pose

Novem Barbell Club:

Continue Barbell Programming!

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