CrossFit Novem: Movement Prep 2 Rounds 5 Hang Power Cleans 5 Front Squats 5 Scap Pullups / 1 Pullup 2x Butt Kickers / High Knees Conditioning: “Badger” 3 RFT 30 Squat Cleans (95/65) 30 Pullups 800m Run 35 Minute Cap L1) 2 Rounds Novem BootCamp: WOD 1: 5 RFT 30 KB Swings 20 Ball …
CrossFit Novem: Snatch Warmup 3 Position Snatch 5 Sets 1 From Floor 1 From Hang (above Knee) 1 From Power Position Up on weight if Possible 17 Minute Cap Conditioning: 4 RFT 15 KB Swings (24/16) 50 Double Unders 15 T2B No DUs? 100 Singles / 25 SSD L1) 3 Rounds 20 Minute Cap …
CrossFit Novem: Max OUT Make up Day! Pick a Strength Movement that you may have missed for this past cycle! Press, Deadlift, Front Squat, Back Squat, Bench Press, Overhead Squat or Clean and Jerk 20 Minute CAP! Conditioning: 12 Minute AMRAP 5 HSPUs 10 Thrusters (115/75) 15 Lateral Hop Burpees Rx+ 5 Strict HSPUs …
CrossFit Novem: Conditioning: “Fight Gone Bad” 3 Rounds for Total Reps 1 Minute @ Each Station Wallballs (20/14) @ 10Ft SDLHP (75/55) Box Jumps (20) Push Press (75/55#) out of the racks Row for Cal *1 Minute Rest after Each Round Cash Out: 3 Rounds 1 Minute Weighted Planks 30 Sec Rest Between Each Round …
CrossFit Novem: Teams of 2 – 25 Minute AMRAP 400 Meter Run AMRAP Clean and Jerks (135/95#) 400 Meter Run AMRAP Front Squats (95/65#) – switch weights 400 Meter Run AMRAP Wall Ball Shots (20/14#) 10ft 400 Meter Run AMRAP Pull Ups *Partner 1 Runs, while 2 works on the …
