Crossfit Novem Teams of 2 50 Cleans(135/95) 100 box jumps (24/20) 50/50 jumping lunges 100 wallballs (20/14) @10ft one person works, one planks both run 400m after each movement Competition Class 5rft 10 Deficit Handstand Pushups (4″/2″) 20 Racked Lunges (115/75) 10 Barfees *3 Rope Climbs between each Round Novem Bootcamp WOD 1 Teams …
Crossfit Novem Back Squats 3@65% 3@75% 8×3@85% Sets across on last 3 sets “Annie” 50-40-30-20-10 Double Unders Sit Ups Novem Bootcamp WOD 1 Bootcamp Annie 50-40-30-20-10 Singles Situps WOD 2 12min AMRAP 6 Turkish Get Ups 9 Box Jumps 12/12 Mountain Climbers
Crossfit Novem Press 3@65% 3@75% 3×3@85% Sets across on last 3 sets For Time: 25 Sumo Deadlift High Pull (95/65#) 800 Meter Run – Frankford 100 Air Squats – Frankford Parking Lot 800 Meter Run – Howard 25 Push Press (95/65#) L1) 400s L2) 400s rep 15-50-15 Novem Bootcamp WOD 1 4 Rounds For Total …
Crossfit Novem Power Snatch + Hang Snatch + Overhead Squat 1+1+1 5 Sets increasing weight working up to a heavy complex. Start at 60% of a 1RM Sn. 10 Minute AMRAP 10 Hang Power Snatch (75/55#) 20 Un-Broken Double Unders *if you do not go unbroken you must start over on the DUs until you achieve …
Crossfit Novem Front Squat 3@65% 3@75% 3×3@85% Sets across on last 3 sets 5 Rounds For Time 7 Push Press (125/90#) 14 Toes To Bar *After Each Round 1 Minute Plank Hold L1) 4 Rounds Novem Bootcamp WOD 1 For Time: 800m Run -Then- 5 Rounds 5 Man Makers 10 Jumping Pullups 15/15 Russian Twists …
