CrossFit Novem: Strength: Back Squat Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 2 x 10 @ 50% Conditioning: 16 Minute EMOM 1)ME Cal Row 2) ME C2B Pullups 3) Goblet Squats (24/16) 4) Ground to Overhead (95/65) Novem BootCamp: WOD 1: 30 sec- 45 sec- 60 sec- 45 sec- …
CrossFit Novem:
Strength:
Back Squat
Warm up sets:
5 x @ 40%
5 x @ 45%
Work Sets:
2 x 10 @ 50%
Conditioning:
16 Minute EMOM
1)ME Cal Row
2) ME C2B Pullups
3) Goblet Squats (24/16)
4) Ground to Overhead (95/65)
Novem BootCamp:
WOD 1:
30 sec- 45 sec- 60 sec- 45 sec- 30 sec
Battle Ropes (1,2,3…)
DB Thrusters
Mountain Climbers (1,2,3…)
Ring Rows
*no rest between movements, 1 min between rounds
WOD 2:
3 Min AMRAP
100 ft Shuttle Sprint
10 Squats
-90 sec rest-
3 Min AMRAP
5 Toes to Bar
10 Sit Ups
-90 sec rest-
3 Min AMRAP
5 Burpees
20 Doubles or
Novem Barbell Club:
| Snatch |
| build up and find a max for the day |
| then – (4) 1 x @ 80% of the days max. |
| Clean & Jerk |
| build up and find a max for the day |
| then – (3) 1 x @ 80% of the days max. |
| Front Squat |
| warm up to… |
| (1) 1 x @ 80% |
