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WOD 011216: All Kinds of Fitness Today


CrossFit Novem: Strength: 10 Minute EMOM 3 Clean & Jerks Conditioning: 4 RFT 25 Wall Ball Shots (20/14#) 25 Toes To Bar 50 Double Unders Novem BootCamp: 8 Minute AMRAP 10 Alternating Twists on Rings 10 Sit Up & Press – 90 Seconds Rest – 8 Minute AMRAP 5 Push Press 10 Weighted Step Ups

CrossFit Novem:

Strength:

10 Minute EMOM

3 Clean & Jerks

Conditioning:

4 RFT

25 Wall Ball Shots (20/14#)

25 Toes To Bar

50 Double Unders

Novem BootCamp:

8 Minute AMRAP

10 Alternating Twists on Rings

10 Sit Up & Press

– 90 Seconds Rest –

8 Minute AMRAP

5 Push Press

10 Weighted Step Ups

– 90 Seconds Rest –

8 Minute AMRAP

10 Calorie Row

20 Hops Over Rower

– 90 Seconds Rest –

8 Minute AMRAP

10 Shoulder Touches

10 Bird Dog Push Ups

Novem Barbell Club:

Power Clean

(5) 3 x @ 70% – 1RM Full Clean

Snatch High Pull – elbows high

(5) 3 x @ 70% – 1RM Best Snatch

Snatch Balance

(5) 3 x @ 65% or 6-7/10 Intensity

Push Press

(5) 3 x @ 72-75%

Predefined Skins

Primary Color

Background Color

Example Patterns

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