CrossFit Novem: Strength: Push Jerk Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 2 x 10 @ 50% Conditioning: 15 Minute AMRAP 10 Push Press (95/65#) 15 Box Jumps (24/20”) 200 Meter Run Novem BootCamp: WOD 1: Alternating Tabata Meters Rowed and Heavy Seated DB Press Tire Flips and Singles …
CrossFit Novem:
Strength:
Push Jerk
Warm up sets:
5 x @ 40%
5 x @ 45%
Work Sets:
2 x 10 @ 50%
Conditioning:
15 Minute AMRAP
10 Push Press (95/65#)
15 Box Jumps (24/20”)
200 Meter Run
Novem BootCamp:
WOD 1:
Alternating Tabata
Meters Rowed and Heavy Seated DB Press
Tire Flips and Singles or Doubles
X Sit Ups and KB CNJ
Toes thru Rings and Speed Skaters (1,2,3…)
*1 min between stations
WOD 2:
8 Min AMRAP
10 Seated Iron Man
10 Frog Jumps
10 Push Ups
Novem Barbell Club:
| Snatch |
| build up and find a max for the day |
| then – (5) 1 x @ 75% of the days max. |
| Clean & Jerk |
| build up and find a max for the day |
| then – (4) 1 x @ 75% of the days max. |
| Back Squat |
| warm up to… |
| (1) x 1 @ 80% |
