
CrossFit Novem: Strength: Bench Press Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 7 Minute AMRAP 10 Walking Lunges (Back Racked) (115/75) (1,2,3…) 10 Bar Facing Burpees – 2 Minute Rest – 7 …
CrossFit Novem:
Strength:
Bench Press
Warm Up Sets:
3 Reps w/ Bar
3 x @ 50%
3 x @ 55%
Work Sets:
3 x @ 70%
3 x @ 75%
3+ x @ 80%
Conditioning:
7 Minute AMRAP
10 Walking Lunges (Back Racked) (115/75)
(1,2,3…)
10 Bar Facing Burpees
– 2 Minute Rest –
7 Minute AMRAP
200m Run
10 C2B Pullups
Novem BootCamp:
WOD 1:
15 Min AMRAP
10 Step Ups + Back Lunge
10 Ball Slams
10 Straight Leg Sit Ups
*Buy In + Every 3 min = 5 Burpees (0:00, 3:00, 6:00, 9:00, 12:00)
burpees do NOT contribute to score.
WOD 2:
2 Min ME
Wall Balls
Singles or Doubles
SSD Knee Tucks
*1 minute rest between movements.
Novem Barbell Club:
Sn Pull + Sn + OHS, 2 sets @ 65, 1 @ 70, 1 @ 75%
Clean pull + hang clean + clean, 2 sets @ 65, 1 @ 70, 1 @ 75%
“Superman”/Hollow-body cool down 3 x 6
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