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WOD 101216: Press Play!


CrossFit Novem: Press Warmup 5 w/ Barbell 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% *15 Minute Cap   Conditioning: 10 RFT 9 Calorie Row 7 Push Press (95/65#) 5 Ring Rows   RX+ 100 Meter Sprints 7 Push Press (135/95#)

CrossFit Novem:

Press

Warmup

5 w/ Barbell

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5 x @ 80%

*15 Minute Cap

 

Conditioning:

10 RFT

9 Calorie Row

7 Push Press (95/65#)

5 Ring Rows

 

RX+

100 Meter Sprints

7 Push Press (135/95#)

5 C2B Pull Ups

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

5 RFT

10 Goblet 2-Phase Squats w/ slam ball (30/20#)

20 Pushups

30 Jumping Lunges 

*200 Singles/100 Doubles b/n Rounds

*20 Min Cap

WOD 2:

Cashout:

3 MAX EFFORT Rounds

30 Sec Plank

1 Min M.E. Boat Pose Crunches

1 Min Rest

Novem Barbell Club:

Day 3
Clean & Jerk
build up to find a Single for the day – then
(5) 1 x @ 75%

Snatch
build up to find a Single for the day – then
(5) 1 x @ 75%

Back Squat
build to 70% of your 1 RM or Est. 1 RM
(3) 3 x @ 70%

Conditioning – Super Set not For Time
1A 3 x 8 Chin Ups (use band if needed)
1B 3 x 5 DB Extensions
1C 3 x 8 DB Lateral Raises

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