CrossFit Novem: Strength: Overhead Squat Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 7 RFT 200 Meter Sprint 10 Burpee Box Jumps (20”) 5 Strict Pull Ups Novem BootCamp: …
CrossFit Novem:
Strength:
Overhead Squat
Warm up sets:
5 x @ 55%
5 x @ 65%
Work Sets:
5 x @ 75%
3 x @ 85%
1 x @ 90%
1 x @ 95%
1 x @ 100%+
Conditioning:
7 RFT
200 Meter Sprint
10 Burpee Box Jumps (20”)
5 Strict Pull Ups
Novem BootCamp:
WOD 1:
20 Min AMRAP
A: Wall Balls
B: Heavy Weighted Step Ups
C: Singles or Doubles
D: Toes to Bar
E: Ring Push Ups
Cash Out
3 Rounds
30 sec each
R Plank K2E Hold
Plank
L Plank K2E Hold
Rest
Novem Barbell Club:
| Snatch |
| build up to 90% of your LBC opener |
| OR (1) 1 x @ 80-85% |
| Clean & Jerk |
| build up to 90% of your LBC opener |
| OR (1) 1 x @ 80-85% |
| Front Squat |
| warm up to… |
| (1) 1 x @ 85% |
