WOD 070715: All the Pushups

CrossFit Novem: Strength: Clean & Jerk Complex 5 Sets Going Up on Weight 1 Hang Squat Clean + 1 Front Squat + 1 Jerk Conditioning: For Time: 21-15-9 Cleans (135/95#) 42-30-18 Hand Release Push Ups 62-45-27 Double Unders Novem BootCamp: WOD 1: 10-20-30-20-10 Step Up + Back Lunge Straight Leg Sit Ups KB Swings *2 …

CrossFit Novem:

Strength:

Clean & Jerk Complex

5 Sets Going Up on Weight

1 Hang Squat Clean + 1 Front Squat + 1 Jerk

Conditioning:

For Time:

21-15-9

Cleans (135/95#)

42-30-18

Hand Release Push Ups

62-45-27

Double Unders

Novem BootCamp:

WOD 1:

10-20-30-20-10

Step Up + Back Lunge

Straight Leg Sit Ups

KB Swings

*2 Wall Walk or 8/8 Shoulder Touches in between every round.

WOD 2:

4 Min AMRAP

10 Ring Rows

10 Ball Slams

-1 Min Rest-

4 Min AMRAP

10 Seated DB Press

10 Speed Skaters (1,1,2,2,3,3…)

Novem Barbell Club:

muscle snatch 4 x 3 @ 35-40%

Snatch from deficit 6 x 2

Back squat 3 x 3 – HEAVY/max