CrossFit Novem: Strength: Overhead Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups 2-4-6-8-10-12-14-16-18-20 Pistols *Sub for Pistols = Goblet Squats (24/16kg) Remaining Time: Skill Work Session: Muscle Ups (ring or …
CrossFit Novem: Teams of Two For Time: 50 Pullups 400 m Run w/ (45/25#) 25 Thrusters ( 5/65#) 800m Run (45/25#) 25 Thrusters 400 M Run (45/25#) 50 Pullups *one person works, one person rests, both athletes go on the run. Switching the weight as necessary. Novem BootCamp: WOD 1 4 RFT 30 GTOH 20 OHWL …
CrossFit Novem: Strength: Push Jerks Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: For Time: 1 Mile Run (2x800m Run) 30 OHWL (45/25) (1,2,3…) 30 Back Squats (135/95) From Floor 30 Lateral Hops over BB (1,1,2,2…) Novem …
CrossFit Novem: Teams of Two For Time 50 Man on Fire Burpees 100 Box Jumps (24/20) 50 Hang Power Cleans (115/75) 100 Cal Row *400m Run After Each Movement **One Person Works One person rest, both People Run. Novem BootCamp: Teams of Two For Time 500 m Row 200 ft Burpee Broad Jumps 100 …
CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 16 Minute EMOM 10 (5/5) Alt Pistols 10 Burpees 5 Clean & Jerks (135/95) 15 T2B Novem BootCamp: WOD 1: 3 RFT 800 m …
