CROSSFIT NOVEM: Strength: Press 8 x @ 50-55% 6 x @ 65% 4 x @ 70% 3 x @ 75% Conditioning: 6 Minute AMRAP 200m Run 10 Burpees -90 Sec Rest- 6 Minute AMRAP 10 Front Squats (135/95) 10 Lateral Hops over Bar (1,2,3…) NOVEM BOOTCAMP: 6 Min EMOM Buy in: 2 Wall Walks or …
CROSSFIT NOVEM:
Strength:
Press
8 x @ 50-55%
6 x @ 65%
4 x @ 70%
3 x @ 75%
Conditioning:
6 Minute AMRAP
200m Run
10 Burpees
-90 Sec Rest-
6 Minute AMRAP
10 Front Squats (135/95)
10 Lateral Hops over Bar (1,2,3…)
NOVEM BOOTCAMP:
6 Min EMOM
Buy in: 2 Wall Walks or 10 Shoulder Touches (1,2,3…)
Rest of min: Alt Pistols (1,2,3…) or Goblet Squat
– 1 Minute Rest –
6 Min EMOM
Buy in: 10 Sit Up and Press
Rest of min: Jumping Lunges (1,2,3…)
– 1 Minute Rest –
6 Min EMOM
Buy In: 5 Pike Push Ups
Rest of min: Heavy Weighted Step Ups (1,2,3…)
– 1 Minute Rest –
6 Min EMOM
Buy in: 5 Burpees
Rest of min: Ring Rows
NOVEM BARBELL CLUB:
Club Programming:
30 min free / squat time
snatch – 3×2 @75%, 4×1 @ 80%
Clean Complex – 5 sets, start @ 65%
(Cln pull + hang cln + 2 front sqts + jerk)
