CrossFit Novem: Strength: Deadlift 8 x @ 50-55% 6 x @ 65% 4 x @ 70% 3 x @ 75% Conditioning: 12 Minute AMRAP: 5 Strict Pull Ups 100 Meter Pinch Grip Farmers Carry (25’s/10’s) x2 10 Parallette Push Ups or stacked plates. Novem BootCamp: WOD 1: 20 Min Infinity Ladder by 3s Toes to …
CrossFit Novem:
Strength:
Deadlift
8 x @ 50-55%
6 x @ 65%
4 x @ 70%
3 x @ 75%
Conditioning:
12 Minute AMRAP:
5 Strict Pull Ups
100 Meter Pinch Grip Farmers Carry (25’s/10’s) x2
10 Parallette Push Ups or stacked plates.
Novem BootCamp:
WOD 1:
20 Min Infinity Ladder
by 3s
Toes to Bar
Drop Squats
Push Ups
Sit Ups
*Buy In + 5, 10, and 15 Min Marks = 250 m Run
Cash Out
4 Rounds
20 sec Boat Pose
20 sec Hollow Hold
20 sec rest
Novem Barbell Club:
30 min free / squat time
snatch – 3×2 @75%, 4×1 @ 80%
Cln Complex – 5 sets, start @ 65%
(Cln pull + hang cln + 2 front sqts + jerk)
