NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.9.2017, Springfield, VA

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NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.9.2017, Springfield, VA

Every 2 minutes X 10
Squat Snatch X 3
*build to a heavy triple

Metcon: Every 2 Minutes X 18:
3 Clean & Jerks(AHAP) *heavy enough to be singles, no touch and go.
6 Burpees
9 Toes to Bar

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.6.2017

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NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.6.2017

Strength:
Sumo Deadlift: 3×5
Metcon:
Start a 12 Minute Clock:
Row 400m
With remaining time: AMRAP
12 American KB Swings (53/35)
12 V-ups
12 Pull-ups
Rest 3 Minutes
Sprint 200m x 3
Rest 1 Minute Between Sprints

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.5.2017

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NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.5.2017
Strength:
Accumulate 1 FULL​ ​Minute Inverted- Handstand Hold, Headstand, Forearm
Headstand, and/or Handstand Walk
Strict Press: 3×6
Metcon:
4 Rounds For Time
20 Foot Handstand Walk or​ ​5 Wall Walks
15 Ring Dips

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.4.2017

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NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.4.2017
Strength:
Front Squat: 3×4
Metcon:
Buy-in: 200m Sprint
Then:
21-15-9
Box Jumps (24/20)
Burpees
Cash-out: 400m Run

NOVA CrossFit, Monday, 8.8.2016, Springfield, VA

Mobility

Strength-
Snatch skill work, then 1 rm, back off 80% X 3 reps

WOD
5 rounds of:
5 Box Jumps (24/20)
7 Kettlebell Sumo Deadlift High Pulls (M:53#/W:35#)
9 American Kettlebell Swings (M:53#/W:35#)

NOVA CrossFit, Saturday, 3.18.2017, Springfield, VA

Warm up

Mobility

WOD :

4 rounds, 1 minute rest between rounds

With a 4 minute running clock, complete:

21 Deadlifts 95/135#

15 Kettlebell Swings 35/53#

9 Shoulder to Overhead 95/135#

*With remaining time complete as many burpees as possible. Score = number of burpees completed.

NOVA CrossFit, Thursday, 3.16.2017, Springfield, VA

Warm up

Mobility

WOD :

4 rounds, 1 minute rest between rounds

With a 4 minute running clock, complete:

21 Deadlifts 95/135#

15 Kettlebell Swings 35/53#

9 Shoulder to Overhead 95/135#

*With remaining time complete as many burpees as possible. Score = number of burpees completed.

NOVA CrossFit, Wednesday, 3.15.2017, Springfield, VA

Warm Up

Mobility

Skill strength:
3 sets of
4/side Turkish get ups AHAP
Then
Down and back death march (https://youtu.be/xXWE4YPaVzE)
Then
20 side bends
Rest as needed between exercises and sets

WOD
4x500m Row
Sprint, rest as needed

NOVA CrossFit, Monday, 3.13.2017, Springfield, VA

Warm Up

Mobility

Strength:
Deadlift – 50% x 8 reps
60% x 6 reps
70% x 4 reps
80% x 2 reps
90% x 2 reps
2 minute rest between sets

*If you do not have a 1rm deadlift, build to a heavy double, without compromising mechanics

WOD
12 minute AMRAP of
9 Deadlifts (225/155#)
12 Box Jumps (24/20″)
40 Double Unders

Core:
Cross Chops – 30/side AHAP

NOVA CrossFit, Thursday, 3.9.2017, Springfield, VA

Warm Up
Mobility
Strength
Front squat: 3 second down count, explosive up for 3×3
*15 minutes to complete work
WOD
125 Double Unders
800m Run
125 Double Unders
800m Rub
125 Double Unders