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WOD 032016: Push Press EMOM


CrossFit Novem: Strength: Push Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 16 Minute EMOM 1) Calorie Row (15/12) 2) 15 KB Swings (24/16kg) 3) 15 Wall Ball Shots (20/14#) 4) 15 Push Press (95/65#) Novem

CrossFit Novem:

Strength:

Push Press

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 75%

3 x @ 85%

1+ x @ 90%

Conditioning:

16 Minute EMOM

1) Calorie Row (15/12)

2) 15 KB Swings (24/16kg)

3) 15 Wall Ball Shots (20/14#)

4) 15 Push Press (95/65#)

Novem BootCamp:

WOD 1:

Skill Work: Pistols

15 Min Max

  1. A) 3 x 10 Heavy Goblet Squats w 3 sec pause below parallel + bounce out
  2. B) Jessi’s Pistol Drill 3 x5 each side

(knees and thighs touching, try to take out one leg at the bottom of the squat)

  1. C) 3 x 10 each side SL Lunge on Box

D) 3 x 10/side Banded Pistols or Full Weighted Pistols

WOD 2:

6 RFT

4 Alt Pistols (1,2,3…) or 8 Goblet Squats

10 R Side Lying V Ups

20 Shoulder Touches (1,2,3…)

10 L Side Lying V Ups

Novem Barbell Club:

Continue with Club Programming.

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