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%
