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WOD 051215: All the Thrusters!


CROSSFIT NOVEM Thrusters Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% 21-15-9 Thrusters (95/65#) Bar Facing Burpees Cashout 10 Rounds 75m Sprints 1:1 Rest NOVEM BARBELL Push Press 3×5 = workup to set of 5, -5% for 2nd

CROSSFIT NOVEM

Thrusters
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
3 x @ 70%
3 x @ 75%
3+ x @ 80%
21-15-9
Thrusters (95/65#)
Bar Facing Burpees

Cashout
10 Rounds
75m Sprints

1:1 Rest

NOVEM BARBELL

Push Press 3×5 = workup to set of 5, -5% for 2nd set, -10% 3rd set
Squat 3×5 – ” ”

Weighted planks 3-5 x 30 sec

NOVEM BOOTCAMP

2 Rounds
1 Min at Each Station
DB Push Press
Ring Ab Roll Outs
Wall Ball Sit Ups
OHWL
Tire Flips
Floor Rows (1,2,3…)
Singles or Doubles
Battle Ropes (1,2,3…)

6 Min EMOM

Buy In: 5 Supermans
Rest of Min: V Ups

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