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WOD 041316: We love to Run!


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%

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