011017: Killer Clean Complex!

CrossFit Novem: Strength Super Set 1) Front Squat 5×5 Work Up to 80%+   2) Wide Grip Pullups 5×5 Weighted if Possible/Working Off Bands 20 Minute Cap  Conditioning: 6 RFT 3 Reps Per Round 3 Power Cleans 2 Push Press 1 Push Jerk/Split Jerk   Rounds 1,2 (115/75) Rounds 3,4 (135/95) Rounds 5,6 (155/105)   …

CrossFit Novem:

Strength Super Set

1) Front Squat

5×5

Work Up to 80%+

 

2) Wide Grip Pullups

5×5

Weighted if Possible/Working Off Bands

20 Minute Cap 

Conditioning:

6 RFT

3 Reps Per Round

3 Power Cleans

2 Push Press

1 Push Jerk/Split Jerk

 

Rounds 1,2 (115/75)

Rounds 3,4 (135/95)

Rounds 5,6 (155/105)

 

60 Sec Rest After Each Round

15 Minute Cap

Novem BootCamp:

WOD 1:

8 Min AMR(eps)AP

Buy in: 600 Row

Rest of Time:

M.E. Manmakers (25/15#)

 

8 Min AMR(eps)AP

Buy in: 60 Burpees

Rest of Time:

M.E. Ball Slam & Star Jump (30/20#)

WOD 2:

AMR(eps)AP

Buy In: 150 Doubles/300 Singles

Rest of Time:

M.E. Goblet Squat & Lunge (24/16kg)

*2 Min Rest B/N AMR(eps)APs

Novem Barbell Club:

Continue Barbell Programming!