CrossFit Novem: Strength: German Snatch 5 Sets Conditioning: 6 minute AMRAP 10 Toes to Bar 20 Goblet Squats – 90 seconds Rest – 6 Minute AMRAP 10 Power Snatches (95/65#) 20 Bar Facing Burpees – 90 seconds Rest – 6 Minute AMRAP 10 Calorie Row 20 Wall Ball Shots Novem BootCamp: Skill Work: Rope Climbs …
CrossFit Novem:
Strength:
German Snatch
5 Sets
Conditioning:
6 minute AMRAP
10 Toes to Bar
20 Goblet Squats
– 90 seconds Rest –
6 Minute AMRAP
10 Power Snatches (95/65#)
20 Bar Facing Burpees
– 90 seconds Rest –
6 Minute AMRAP
10 Calorie Row
20 Wall Ball Shots
Novem BootCamp:
Skill Work: Rope Climbs
5 x 5 Strict and/or Negative Pull Ups
5 x Max Effort Hang from Pull Up Bar
5 x Hand over Hand Climb w Feet on Floor
3 Rope Climbs and/or Climb Attempts
WOD 1:
7 min AMRAP
5 Toes to Bar
5 Ring Dips
20 singles or doubles
90 sec rest
7 min AMRAP
5 Ball Slams
5 V Ups
20 Mountain Climbers (1,2,3…)
Novem Barbell Club:
| Snatch |
| warm up to… |
| (5) 1 x @ 75% |
| Clean & Jerk |
| warm up to… |
| (4) 1 x @ 75% |
