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WOD 021016: Gymnastics Fun


CrossFit Novem: Strength: Push Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Conditioning: 12 Min ALT EMOM A) 12 Cal Row B) 5 Wall Climbs C) 10 Front Squats (135/95) D) 12 T2B Novem BootCamp: WOD 1:

CrossFit Novem:

Strength:

Push Press

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5+ x @ 75%

Conditioning:

12 Min ALT EMOM

  1. A) 12 Cal Row
  2. B) 5 Wall Climbs
  3. C) 10 Front Squats (135/95)
  4. D) 12 T2B

Novem BootCamp:

WOD 1:

Pullup Skill Work

15 Minute Total

1)3×5/5 Beat Swings

2)3×10 sec Modified Dragon Flies

3)2×10 Banded Open / Close

4) 5×3 Pullups (Banded or BW)

WOD 2:

4 Rounds

40 sec of Work

20 sec of Rest

ME Battle Ropes (1,2,3…)

ME Cal Row

ME Wallballs

ME Box Jumps

ME Russian Twists

(1,2,3..)

*1 Minute Rest After Each Round

Novem Barbell Club:

Muscle Snatch

(4) 3 x @ 65%

Clean & Jerk

(2) 1+1 x @ 65%

(3) 1+1 x @ 70%

Snatch Deadlift

(3) 3 x @ 103-105%

Front Squat

(3) 2 x @ 80%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo