CrossFit Novem: Strength: A)Snatch Grip (Wide Grip) Pullups 5×5 B) Ring Dips / Stationary Dips 5×5 Conditioning: 7 Minute AMRAP 5 Power Snatches (135/95) 15 Kipping Pullups – 90 sec rest – 7 Minute AMRAP 5 HSPUs (Sub Strict Press 65-70%) 30 Air Squats Novem BootCamp: WOD 1: For Time 21-15-9-15-9 Wallballs Dive Bomber Pushup …
CrossFit Novem:
Strength:
A)Snatch Grip (Wide Grip) Pullups
5×5
B) Ring Dips / Stationary Dips
5×5
Conditioning:
7 Minute AMRAP
5 Power Snatches (135/95)
15 Kipping Pullups
– 90 sec rest –
7 Minute AMRAP
5 HSPUs (Sub Strict Press 65-70%)
30 Air Squats
Novem BootCamp:
WOD 1:
| For Time
21-15-9-15-9 Wallballs Dive Bomber Pushup
After Each Completed Movement Do 25 Double Unders / 50 Singles |
WOD 2:
| 6 Minute AMRAP
10 Step Up Jump w/Box 5 Shoulder Squat Raises -1 Minute Rest- 6 Minute AMRAP 10 V-Ups |
(5/5) DB Snatch
Novem Barbell Club:
Mucsle Snatch – elbows high – quick T.O.
(2) 3 x @ 75%
(2) 3 x @ 78%
Clean & Jerk
(2) 2 x 75%
(3) 1 x 80%
Snatch Deadlift
(4) 5 x @ 110%
Squat Day 2 / Week 7- Front Squat
