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WOD 090815: September Summer is Here…


CrossFit Novem: Strength: Overhead Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups 2-4-6-8-10-12-14-16-18-20 Pistols *Sub for Pistols = Goblet Squats (24/16kg) Remaining Time: Skill Work Session: Muscle Ups (ring or

CrossFit Novem:

Strength:

Overhead Squat

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5 x @ 80%

Conditioning:

For Time:

10-9-8-7-6-5-4-3-2-1

Handstand Push Ups

2-4-6-8-10-12-14-16-18-20

Pistols

*Sub for Pistols = Goblet Squats (24/16kg)

Remaining Time:

Skill Work Session:

Muscle Ups (ring or bar)

Ring Dips

Novem BootCamp:

WOD 1:

For Time

800 m Run

5 Jump Squats

5 Pull Ups

5 OHWL (1,1,2,2,3,3…)

400 m Run

10 Jump Squats

10 Pull Ups

10 OHWL

250 m Run

15 Jump Squats

15 Pull Ups

15 OHWL

WOD 2:

4 Rounds

30 sec each

SSD Knee Tucks

Side Lying V Up

Sit Ups

X Sit Ups

Novem Barbell Club:

Block Sn Pull + Sn (mid thigh) 5 sets @ 70%

Block Cln Pull + Cln (mid thigh) 5 sets @ 70%

Pause Back squats – 3×5 @ 60%, 2×5 @ 65%

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Example Patterns

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