WOD 070915: Steady as she goes…

CrossFit Novem: Strength: Push Jerk Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 10 x @ 50% Conditioning: 17 Min AMRAP 50 Calorie Row 50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′) 50 Shoulder to Overhead (115/85 lbs) 50 Box Jumps (24″/20″) Novem BootCamp: WOD 1: For …

CrossFit Novem:

Strength:

Push Jerk

Warm up sets:

5 x @ 40%

5 x @ 45%

Work Sets:

10 x @ 50%

Conditioning:

17 Min AMRAP

50 Calorie Row
50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
50 Shoulder to Overhead (115/85 lbs)
50 Box Jumps (24″/20″)

Novem BootCamp:

WOD 1:

For Time

50 Doubles or 150 Singles

20 Ring Dips

20 Lateral Box Step Overs

20 GTOH

25 Doubles/75 Singles

20 Ring Dips

20 Lateral Box Step Overs

20 GTOH

50 Doubles or 150 Singles

WOD 2:

6 Min EMOM

Buy In: 2 Man Makers

Rest of Min: Sit Ups

 -90 sec rest-

6 Min EMOM

Buy In: 5 KB Swings

Rest of Min: Goblet Squats

Novem Barbell Club:

Snatch – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%

C&J – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%

Clean Pull 2 @ 90 , 2 @ 95% , 2 @ 100%

Front Squat – 3 x 2 @ 70%