WOD 011116: EMOMs Galore!

CrossFit Novem: Strength: Back Squat Find a New 3 Rep Max! Conditioning: 12 Minute ALT EMOM 16/12 Calorie Row 12 Burpees 10 Back Squats (135/95#) 15/12 Ring Rows Novem BootCamp: WOD 1: 10 Minute AMRAP Ladder Up by 1,2,3 1 Man Maker 2 X-Situps 3 Burpees WOD 2: 10 Minute AMRAP 30 Double Unders (90 …

CrossFit Novem:

Strength:

Back Squat

Find a New 3 Rep Max!

Conditioning:

12 Minute ALT EMOM

16/12 Calorie Row

12 Burpees

10 Back Squats (135/95#)

15/12 Ring Rows

Novem BootCamp:

WOD 1:

10 Minute AMRAP Ladder Up by 1,2,3 1 Man Maker 2 X-Situps 3 Burpees

WOD 2:

10 Minute AMRAP 30 Double Unders (90 Singles) 10 OHWL (1,2,3..) 15 Wallballs   Cashout TABATA

Bottom to Bottom Squats

Novem Barbell Club:

Power Snatch

(5) 3 x @ 70% – 1RM Full Snatch

Block Jerk

(4) 3 x @ 73-75% – 1RM Jerk

Clean Pull

(3) 3 x @ 88-90% – 1RM Clean

Squat Day 1 / Week 5 – Back Squat