WOD 061016: Flip it and Reverse (Lunge) it!

CrossFit Novem: Push Press Warm up sets: 5 x @ 40-45% Work Sets: 8 x 50-55% 6 x @ 65% 4 x @ 70% 3+ x @ 75% *17 Minute Cap Conditioning: 3 RFT 10 Hang Power Cleans (135/95#) 20 Burpees 30 Goblet Reverse Lunges (24/16kg) (1,2,3…)   RX+ 3 RFT 10 Hang Squat Cleans …

CrossFit Novem:

Push Press

Warm up sets:

5 x @ 40-45%

Work Sets:

8 x 50-55%

6 x @ 65%

4 x @ 70%

3+ x @ 75%

*17 Minute Cap

Conditioning:

3 RFT

10 Hang Power Cleans (135/95#)

20 Burpees

30 Goblet Reverse Lunges (24/16kg) (1,2,3…)

 

RX+

3 RFT

10 Hang Squat Cleans (135/95#)

20 Burpees

30 Back Racked Reverse Lunges (135/95#) (1,2,3…)

Novem BootCamp:

WOD 1:

10-20-30-20-10

Pull Ups

Straight Leg Sit Ups

Shoulder Touches (1,2,3…)

Air Squats

WOD 2:

10 Min AMRAP

10 Ball Slams

10/10 Speed Skaters

30 Singles/Doubles

Cashout

2 Rounds

30 sec ME Sit Ups

1 Min Plank

30 sec ME Sit Ups

30 sec Rest

 

Novem Barbell Club:

Primer Lifts
Athlete’s Choice
Do Work
Snatch
warm up to a Heavy Single for the day – then
(3) 2 x @ 80% – of today’s weight

Clean & Jerk
warm up to a Heavy Single for the day – then
(3) 2 x @ 80% – of today’s weight

Back Squat Wave
build to 78% – then surfs up!
4 x @ 78%
1 x @ 83%
4 x @ 78%
1 x @ 86%
4 x @ 78%
1 x @ 88%

Bench Press
(5) x 5 @ 70%