CrossFit Novem: Strength: Push Press 5 x @ 40% 5 x @ 50% (2) 10 x @ 60% Conditioning: 15 Minute AMRAP 400 m Run or 500m Row 5 Toes to Bar 10 Push Press (95/65#) 15 Wall Ball Shots (20/14#) 10ft Novem BootCamp: WOD 1: “Annie” 50-40-30-20-10 Double Unders Sit Ups WOD 2: 8 …
CrossFit Novem:
Strength:
Push Press
5 x @ 40%
5 x @ 50%
(2) 10 x @ 60%
Conditioning:
15 Minute AMRAP
400 m Run or 500m Row
5 Toes to Bar
10 Push Press (95/65#)
15 Wall Ball Shots (20/14#) 10ft
Novem BootCamp:
WOD 1:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
WOD 2:
| 8 Min Alt EMOM
Buy In A: 5 V-Ups Rest of A: Mountain Climbers (1,2,3…) Buy In B: 10 Jumping Lunges (1,2,3..) Rest of B: Pushups -90 sec rest- 8 Min Alt EMOM Buy In A: 10 KB Swings Rest of A: Goblet Squats Buy In B: 10 DB Thrusters Rest of B: Ring Rows |
Novem Barbell Club:
Snatch
4 x 2 @ 78%
Jerks From the Blocks
5 x 2 @ 80%
Clean Pulls
4 x 4 @ 98%
Squat Day 1 / Week 4 – Back Squat
