CrossFit Novem: Strength: The Bear Complex 5 Rounds 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 BTN Push Press Conditioning: For Time: 21-15-9 Clusters (95/65#) Ring Push Ups Sub parallette push ups Cash Out: Teams of Two or Three 3 Rounds Teams of Two 1 Minute Max Calorie Row 1 …
CrossFit Novem:
Strength:
The Bear Complex
5 Rounds
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 BTN Push Press
Conditioning:
For Time:
21-15-9
Clusters (95/65#)
Ring Push Ups
Sub parallette push ups
Cash Out:
Teams of Two or Three
3 Rounds
Teams of Two
1 Minute Max Calorie Row
1 Minute Wall Sit
Teams of Three
1 Minute Max Calorie Row
1 Minute High Plank
1 Minute Wall Sit
Score is total Calories as a team.
Novem BootCamp:
Gymnastics:
Skill Work: Pull Ups
A) 3 x 5 Beat Swings
B) 3 x 10 sec Mod Dragonflies
C) 5 x 10 sec Hold at top + 5 sec eccentric Pull Ups
D) 5×5 Pull Ups
WOD 1:
7 Min AMRAP
5 Burpee Broad Jumps
10 Goblet Squats or Alt Pistols
15 KB Swings
-90 sec rest-
7 Min AMRAP
5 Pull Ups
10 Ring Push Ups
15 Ball Slams
Novem Barbell Club:
| Power Snatch |
| warm up to… |
| (7) 1 x @ 80% |
| Clean & Jerk |
| warm up to… |
| (5) 1 x @ 80% |
