
CrossFit Novem: Skill: 12 Minute EMOM (4 Rounds) Wall Walk – Nose Touching x 10/10 shoulder touches Ring Pull Ups x 6-8 reps Dragonflies ~1:50 x 10 reps (off the base of the pull up rig.) Conditioning: 5 RFT 400 Meter Run 10 Toes To Bar 20 Wall Ball Shots (20/14#) 10 Ft. Novem BootCamp: …
CrossFit Novem:
Skill:
12 Minute EMOM (4 Rounds)
- Wall Walk – Nose Touching x 10/10 shoulder touches
- Ring Pull Ups x 6-8 reps
- Dragonflies ~1:50 x 10 reps (off the base of the pull up rig.)
Conditioning:
5 RFT
400 Meter Run
10 Toes To Bar
20 Wall Ball Shots (20/14#) 10 Ft.
Novem BootCamp:
WOD 1:
3-6-9-12-15
SL Back Lunge (per side)
15-12-9-6-3
Lateral Box Step Overs
*50 Singles or Doubles b/w every round (end on 3 Step Overs)
WOD 2:
10 Min Alternating EMOM
Buy In A: 250 ft Sprint
Rest of A: Sit Ups
Buy In B: 5 Push Ups
Rest of B: X Sit Ups
Novem Barbell Club:
Front Squat 5 x 2 @ 90%
Snatch – Work up to a Heavy Single or 85%
Clean & Jerk – Work up to a Heavy Single or 85%
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