
CrossFit Novem: Movement Prep: 1 Round 3 walk outs with a push up 5 Pause Goblet Squats (16/12kg) 10 Scap Pull Ups 2nd Round 3 Ring Dips 10 Air Squats 5 Pull Ups *8 Minute Time Cap Conditioning: 3 Rounds For Time: 75 Air Squats 25 Ring Dips 15 L-Pull Ups (sub regular pull ups) …
CrossFit Novem:
Movement Prep:
1 Round
3 walk outs with a push up
5 Pause Goblet Squats (16/12kg)
10 Scap Pull Ups
2nd Round
3 Ring Dips
10 Air Squats
5 Pull Ups
*8 Minute Time Cap
Conditioning:
3 Rounds For Time:
75 Air Squats
25 Ring Dips
15 L-Pull Ups (sub regular pull ups)
*15 Minute Time Cap
– 5 Minutes Rest-
For Time
1 Mile Test or 2K Row Test
RX+
3 Rounds For Time:
7 Muscle Ups
100 Air Squats
35 Wt. Straight Legged Sit Ups (25/10#)
*15 Minute Time Cap
Then
Time Trial with class
Novem BootCamp:
WOD 1:
8 MIN Infinity Ladder
Up by 4
OHWL (45/25#) (1, 2, 3…)
T2B
-2 Min Rest-
8 MIN Infinity Ladder
Up by 4
Box Jumps
Wall balls
-2 Min Rest-
WOD 2:
8 MIN Infinity Ladder
Up by 4
KB Swings
Burpees
Novem Barbell Club:
Day 4
1 Snatch Pull + 1 Power Snatch +
1 Hang Snatch (knee) + 1 Power Snatch + 1 Hang Snatch
(hang at knee) build up to find a Max for the day
then drop down to 90% of the days best set.
(2) x 1+1+1 @ 90%
1 Power Clean + 1 Hang Clean (knee) + 1 Push Jerk
build up to find a Max for the day
then drop down to 90% of the days best set.
(2) x 1+1+1 @ 90%
11/4 Front Squat
(3) 5 x @ 63-65%
Conditioning – Super Set not For Time
3 x 5 Bent Over Rows
3 x 5 Jumping Back Squat @ 20%
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