
CrossFit Novem: Strength: Murder Complex 5 Sets Working Up from 65% 1 Clean Deadlift 1 Hang Squat Clean (below knee) 2 Front Squats 2 Jerk Drips 1 Split Jerk 1 BTN Split Jerk Conditioning: 3 Minute AMRAP ME Burpees – 90 Sec Rest – 3 Minute AMRAP ME Muscle Ups (If no Muscle Ups Sub …
CrossFit Novem:
Strength:
Murder Complex
5 Sets Working Up from 65%
1 Clean Deadlift
1 Hang Squat Clean (below knee)
2 Front Squats
2 Jerk Drips
1 Split Jerk
1 BTN Split Jerk
Conditioning:
3 Minute AMRAP
ME Burpees
– 90 Sec Rest –
3 Minute AMRAP
ME Muscle Ups
(If no Muscle Ups Sub ME Strict Pullups)
– 90 Sec Rest –
3 Minute AMRAP
ME Back Squat (155/105)
Novem BootCamp:
WOD 1:
21-15-9
DB Thrusters
Shoulder Touches (1,1,2,2,3,3…)
Box Jumps
*400 m Run after each round (finish w 400 m)
WOD 2:
10 Min AMRAP
5 Wall Balls
10 Burpees
15 KB Swings
Novem Barbell Club:
Block Sn Pull + Sn (mid thigh) 3 sets @ 65%, 2 sets @ 70%
Block Cln Pull + Cln (mid thigh) 3 sets @ 65%, 2 sets @ 70%
Front Sqt 2×3 @ 60%, 3×2 @ 70%
You must be logged in to post a comment.