Crossfit Novem WOD1 Bring Sally Up (75/55) WOD2 20min AMRAP Teams of 2 20 T2B 10 Thrusters (95/65) 20 Box Jumps (24/20) 10 Push Press 20 Double Unders 200m Buddy Carry Partners Alternate Exercise Competition Class 50 Cal Row 50 Box Jump Overs (24/20) 50 DL (180/120) 50 Wall Balls (20/14) 50 Ring Dips 50 …
Crossfit Novem
WOD1
Bring Sally Up (75/55)
WOD2
20min AMRAP
Teams of 2
20 T2B
10 Thrusters (95/65)
20 Box Jumps (24/20)
10 Push Press
20 Double Unders
200m Buddy Carry
Partners Alternate Exercise
Competition Class
50 Cal Row
50 Box Jump Overs (24/20)
50 DL (180/120)
50 Wall Balls (20/14)
50 Ring Dips
50 Wall Balls
50 DL
50 Box Jumps Overs
50 Cal Row
Novem Bootcamp
Teams of 4
Fireman Relay!
200 Burpees
200 Box Jumps
200 Wall Balls
200 Goblet Lunges (1,2,3…)
200 Pike Pushups
*2 Partners Work, 2 Alternate
Fireman Hose/Rope Pulls.
Switch as needed.
Novem Barbell
Sn complex: Snatch + (3)SnPP + (2)OHS
1set @ 65%
3 @ >70%
Pwr Cl + Power jerk
work up to 3 sets of 65%
Snatch pull
2×3 @ 80
1×3 @90%
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