CrossFit Novem: Strength: Bench Press Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 7 Minute AMRAP 10 Walking Lunges (Back Racked) (115/75) (1,2,3…) 10 Bar Facing Burpees – 2 Minute Rest – 7 …
CrossFit Novem: Strength: 12 Min Clean EMOM 1 Hang Squat Clean +1 Push Jerk + 1 Split Jerk *55-60% Going up on Each Set Conditioning: 10 Minute AMRAP: 10 Box Jumps (24/20”) 10 Hang Power Cleans (95/65#) 10 Push Jerks (95/65#) Novem BootCamp: WOD 1: For Time 800 m Run 20 Shoulder Touches (1,2,3…) 20 …
CrossFit Novem: Strength: Overhead Squats Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: For time: 200 Meter Run 40 OHS (use 65% of 1RM OHS) 200 Meter Run 30 Power Snatches (use 65% of 1RM OHS) 200 …
CrossFit Novem: Skill: 12 Minute EMOM (4 Rounds) Wall Walk – Nose Touching x 10/10 shoulder touches Ring Pull Ups x 6-8 reps Dragonflies ~1:50 x 10 reps (off the base of the pull up rig.) Conditioning: 5 RFT 400 Meter Run 10 Toes To Bar 20 Wall Ball Shots (20/14#) 10 Ft. Novem BootCamp: …
