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WOD063017: Classic Conditioning!


CrossFit Novem:  Push Press 5 x @ Barbell warm up to 80% (5) x 5 @ 80% *18 Minutes (don’t add weight get to 80% and do 5 sets at 80%) Conditioning: For Time: (A) 600 Meter Run (B) 500 Meter Row (C) 1000 Meter Air Dyne Then 50 Push Ups 50 Burpees 50 Air

CrossFit Novem:

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

Conditioning:

For Time:
(A) 600 Meter Run
(B) 500 Meter Row
(C) 1000 Meter Air Dyne
Then
50 Push Ups
50 Burpees
50 Air Squats
Finish
(A) 600 Meter Run
(B) 500 Meter Row
(C) 1000 Meter Air Dyne

*20 Minute Hard Time Cap
L1 Scaling 35’s
L2 Scaling 25’s

RX+

For Time:
(A) 600 Meter Run
(B) 500 Meter Row
(C) 1000 Meter Air Dyne
Then
50 Push Ups
50 Burpees to 6″ target
50 Goblet Squats (24/16kg)
Finish
(A) 600 Meter Run
(B) 500 Meter Row
(C) 1000 Meter Air Dyne

*20 Minute Hard Time Cap

HYBRID

WOD 1:
12 Minute AMRAP
10 Inchworm Push Ups
25 Boat Pose Crunches
35 Wall Ball Shots (20/14#)

WOD 2:
same as CF

Novem BootCamp:

WOD 1:

12 Min Infinity Ladder by 4

Standing Alt. DB Strict Press (30/20#)

Alternating Side Squats

DB Hang Power Cleans

DB OH Walking Lunges (1,2,3)

WOD 2:

12 Min Infinity Ladder by 4

Pull Ups

Alternating KB Clean & Jerk (16/12kg)

Sit Ups

Single Arm KB Swings (split reps in half)

Novem Barbell Club:

Day 2 (6/30)
Warm Up
2 Rounds – Not for Time *10 minutes
10 x PVC Overhead Wall Squat
10 Goblet Squats @ AHAP
5 x Tall Cleans

 

Conditioning
3 Cleans from the blocks (top of knee or close)
build to a max triple for the day – *20 minutes

Back Squat
warm up to 75% – then
(5) x 5 @ 80%

3 Tempo Overhead Squats
(3 count down, 3 count hold in the bottom, 1 count up!)
(5) x 3 @ based on feel or 70-80% of 1 RM Snatch

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