CrossFit Novem: Strength: Snatch Complex Every 90 seconds (8 sets = 12minutes) 1 Hang Squat Snatch + 2 High Hang Snatch + 1 OHS Conditioning: 5 RFT 10 Over Head Squats (95/65#) 20 Wall Ball Shots (20/14#) 10ft 3 Rope Climbs or 5 Strict Pull Ups Novem BootCamp: WOD 1: Tabatas Alternating at Each Station …
CrossFit Novem:
Strength:
Snatch Complex
Every 90 seconds
(8 sets = 12minutes)
1 Hang Squat Snatch +
2 High Hang Snatch + 1 OHS
Conditioning:
5 RFT
10 Over Head Squats (95/65#)
20 Wall Ball Shots (20/14#) 10ft
3 Rope Climbs or 5 Strict Pull Ups
Novem BootCamp:
WOD 1:
Tabatas
Alternating at Each Station
Cross Body Plank K2E (1,2,3…) and Wall Ball Sit Ups
Tire Flips and Push Ups
Jump Squats and Toes to Bar
SSD Knee Tucks and Jump Rope
*1 Min between stations.
WOD 2:
6 Min AMRAP
2 Man Makers
4 Walk Out + Hi Lo Plank
6 Heavy Weighted Step Ups (1,2,3…)
Novem Barbell Club:
| Snatch |
| warm up to… |
| (5) 1 x @ 80% |
| Clean & Jerk |
| warm up to… |
| (7) 1 x @ 80% |
| Good Mornings |
| (3) 10 x @ AHAP |
