CrossFit Novem: Strength: Split Jerk (From Rack) Work up to Heavy Single Beginners Push Jerk 3-3-3-3-3 Conditioning: 5 RFT 10 Alt Pistols (5 each side) 15 Box Jumps (24/20) 10 Ground to Overhead (115/75) Novem BootCamp: Skill Work: Rope Climbs 5 x 5 Strict and/or Negative Pull Ups 5 x Max Effort Hang from Pull …
CrossFit Novem: “Team EVA” 5 RFT 800m Run 30 Pullups 30 KB Swings (32/24) One Person Works one Person Rest. 800m Run Relay (partner 1 runs 400m then partner 2 runs 400m to complete 800m) Must tag on run. Novem BootCamp: Teams of Two 6 Min Stadium Style Relay AMRAP 5 Pull Ups 5 Burpees …
CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 9 Minute AMRAP 15 HR Pushups 10 Ring Dips 10 Power Cleans (135/95#) Novem BootCamp: WOD …
CrossFit Novem: Strength: Snatch Complex 6 Sets Going Up on Weight Each Set of: 1 Snatch Pull 1 Hang Squat Snatch 2 OHS *Start at 50% of 1 Rep Conditioning: 15 Minute AMRAP 10 OHS (115/75) 15 Toes To Bar 20 Burpees Novem BootCamp: WOD 1: 8 Min AMRAP 10 Cal Row 10 KB CNJ …
CrossFit Novem: Conditioning: “Kelly” 5 RFT 400 Meter Run 30 Wall Ball Shots (20/14#) 10 ft 30 Box Jumps (24/20”) Novem BootCamp: WOD 1: “Kelly” 5 RFT 400 m Run 30 Wall Balls (20/14 @ 10 ft) 30 Box Jumps (24/20) WOD 2: Cash Out 1 Min ME Sit Ups -30 sec rest- 30 sec …
