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WOD 083115: Run for it!


CrossFit Novem: Strength: Front Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: 3 Rounds for Time 800m Run 50 Air Squats 15 Push Press (115/75) Novem BootCamp: WOD 1: 4 Rounds 30 sec Each Jumping Lunges

CrossFit Novem:

Strength:

Front Squat

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5 x @ 80%

Conditioning:

3 Rounds for Time

800m Run

50 Air Squats

15 Push Press (115/75)

Novem BootCamp:

WOD 1:

4 Rounds

30 sec Each

Jumping Lunges (1,2,3…)

Speed Skaters (1,2,3…)

Box Jumps

Drop Squats

*no rest between movements, 1 min between rounds.

WOD 2:

12 Min Infinity Ladder

by 3s

X Sit Ups (1,1,2,2,3,3…)

Push Ups

SSD Knee Tucks

*Turkish Get Up on EACH side b/w every round.

Novem Barbell Club:

Jerk – 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%

Hang power Clean – 4 x 3 @ 55%

(3)SnPP + (2)OHS – 4 sets @ 65%

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Example Patterns

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