
CrossFit Novem: Push Press Warmup 5@45lbs 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% 17 Minute Cap Conditioning: 14 Minute AMRAP 400m Run 25 ft Broad Jump Burpees 10 GTO (135/95) Rx+ 400m Run 25ft HS Walk 10 GTO (155/105) Novem BootCamp: WOD 1: 8 Min AMRAP 10 Push Jerks (15/25#) 20 Russian Twists (1,2,3…) …
CrossFit Novem:
Push Press
Warmup
5@45lbs
5@50%
5@55%
Work Sets
5@60%
5@70%
5+@75%
17 Minute Cap
Conditioning:
14 Minute AMRAP
400m Run
25 ft Broad Jump Burpees
10 GTO (135/95)
Rx+
400m Run
25ft HS Walk
10 GTO (155/105)
Novem BootCamp:
WOD 1:
8 Min AMRAP
10 Push Jerks (15/25#)
20 Russian Twists (1,2,3…)
20 Box Jumps Overs
*400 m Run after each round (finish w 400 m)
WOD 2:
2 Min M.E.
Frog Jumps
-1 Min Rest-
2 Min M.E.
Push Ups
-1 Min Rest-
2 Min M.E.
V Ups
THEN:
400 Run & Retest
Novem Barbell Club:
Continue Barbell Programming!
You must be logged in to post a comment.