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WOD 111215: All the Conditioning


CrossFit Novem: Strength: Weighted Pull Ups 5-5-3-3-2-2-1-1 Conditioning: For Time: 2 Mile Run 2K Row Novem BootCamp: WOD 1: 12 Min AMRAP 5 Pull Ups 10 Burpees 15 KB Swings 30 Singles or 20 Doubles WOD 2: 12 Min AMRAP 5 Toes to Bar 10 Ball Slams 15 DB Push Press 20 Plank K2E (1,2,3…)

CrossFit Novem:

Strength:

Weighted Pull Ups

5-5-3-3-2-2-1-1

Conditioning:

For Time:

2 Mile Run

2K Row


Novem BootCamp:

WOD 1:

12 Min AMRAP

5 Pull Ups

10 Burpees

15 KB Swings

30 Singles or 20 Doubles

WOD 2:

12 Min AMRAP

5 Toes to Bar

10 Ball Slams

15 DB Push Press

20 Plank K2E (1,2,3…)


Novem Barbell Club:

101 Intro Programming:

Snatch Warm up

Hang (power) snatch + OHS 7 x 2

Halting Snatch Deadlifts, Work up to 8/10 difficulty @ 5 sets

Barbell Club Programming:

30 min free / squat time

Block Sn Pull + (2) Sn (mid thigh) 3 sets @ 65%, 2 sets @ 70%

Block Cln Pull + (2) Cln (mid thigh) 3 sets @ 65%, 2 sets @ 70%

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