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WOD 072215: Nate


CrossFit Novem: Conditioning: “Nate” 20 Minute AMRAP 2 Muscle Ups 4 HSPUs 8 KB Swings (32/24) If no Muscle Ups Sub 2x C2B Pullups+ 1x HR Pushup IE: 4 C2B Pullups + 2 HR Pushups Per Round CashOut: 3 Rounds 60sec ME Russian Twists (10 Plate for everyone) (1,2,3…) 30 sec rest 60sec ME Hollow

CrossFit Novem:

Conditioning:

“Nate”

20 Minute AMRAP

2 Muscle Ups

4 HSPUs

8 KB Swings (32/24)

If no Muscle Ups Sub 2x C2B Pullups+ 1x HR Pushup

IE: 4 C2B Pullups + 2 HR Pushups Per Round

CashOut:

3 Rounds

60sec ME Russian Twists (10 Plate for everyone) (1,2,3…)

30 sec rest

60sec ME Hollow Hold

30 Sec Rest

Novem BootCamp:

WOD 1:

For Time

800 m Run

50 Ball Slams

50 Weighted Step Ups*

400 m Run

50 Leg Raise + Pike

50 Frog Jumps

250 m Run

50 DB Push Press

50 Plank K2E (1,2,3…)

CashOut:

1 Min Plank

-30 sec rest-

3 Rounds

20 Sec Boat Pose

20 Sec Hollow Hold

20 sec rest

-then-

1 Min Plank

Novem Barbell Club:

Snatch – singles work up to 90%

– then 2×3 @ 75-80%

Clean & Jerk – singles work up to 90%

– then 2×2 @ 75-80%

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