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WOD 032614: RRRRREACH FERR THE SKYYY!


Crossfit Novem Press 3-3-3-3-3 working up in weight, if feeling good go for a new 3 RM 10 Minute AMRAP 10 Push Press (115/75#) 10 Kettle Bell Swings (24/16kg) 10 Box Jumps (24/20”) Novem Bootcamp WOD 1 15min AMRAP 10 Ring Rows 5/5Lateral Step Ups w/DB 10 Push Press WOD 2 10min AMRAP 25ft Plank

Crossfit Novem

Press

3-3-3-3-3

working up in weight, if feeling good go for a new 3 RM

10 Minute AMRAP

10 Push Press (115/75#)

10 Kettle Bell Swings (24/16kg)

10 Box Jumps (24/20”)

Novem Bootcamp

WOD 1

15min AMRAP

10 Ring Rows

5/5Lateral Step Ups w/DB

10 Push Press

WOD 2

10min AMRAP

25ft Plank Walk Pushes

10 Air Squats

25ft Plank Walk Pushes

10/10 Jumping Lunges

Novem Barbell

Snatch Pull + Snatch + OHS

2 Sets @ 65%

1@70%

1@75%

Jerks from Racks

Working up to heavy sets of 2

Front Squat

3×8 @70%

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Example Patterns

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