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WOD 090615: First We Run….


CrossFit Novem: Strength: Push Jerks Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: For Time: 1 Mile Run (2x800m Run) 30 OHWL (45/25) (1,2,3…) 30 Back Squats (135/95) From Floor 30 Lateral Hops over BB (1,1,2,2…) Novem

CrossFit Novem:

Strength:

Push Jerks

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5 x @ 80%

Conditioning:

For Time:

1 Mile Run (2x800m Run)

30 OHWL (45/25)

(1,2,3…)

30 Back Squats (135/95) From Floor

30 Lateral Hops over BB (1,1,2,2…)

Novem BootCamp:

WOD 1:

4 RFT

30 GTOH

20 OHWL (1,1,2,2,3,3…)

10 Ring Rows

20 OHWL (1,1,2,2,3,3…)

30 Ball Slams

WOD 2:

2 Min ME

Sit Ups

-1 Min Rest-

2 Min ME

Singles or Doubles

-1 Min Rest-

2 Min ME

Side Lying V Ups (1/1)

Novem Barbell Club:

Block Sn Pull + Sn (below knee) 3 sets @ 65%, 2 sets @ 70%

Block Cln Pull + Cln (below knee) 3 sets @ 65%, 2 sets @ 70%

Front Sqt 2×3 @ 60%, 3×2 @ 70%

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