CrossFit Novem: Strength: Press Complex: 3 Press + 2 Push Press + 1 Push Jerk 5 Sets Conditioning: 10 RFT: 10 Wall Ball Shots (20/14#) 10ft 5 Sumo Deadlift High Pulls (95/65#) Novem BootCamp: WOD 1: 12 Min ETMOM (every third minute) 250 m Run 10 Ball Slams 30 Singles or Doubles 1 Heavy Turkish …
CrossFit Novem:
Strength:
Press Complex:
3 Press + 2 Push Press + 1 Push Jerk
5 Sets
Conditioning:
10 RFT:
10 Wall Ball Shots (20/14#) 10ft
5 Sumo Deadlift High Pulls (95/65#)
Novem BootCamp:
WOD 1:
12 Min ETMOM (every third minute)
250 m Run
10 Ball Slams
30 Singles or Doubles
1 Heavy Turkish Get Up (switch sides every round)
WOD 2:
4 Rounds
30 sec each
Jumping Lunges (1,2,3…)
KB Swings
Box Jumps
Speed Skaters (1,2,3…)
*no rest b/w movements, 90 sec b/w rounds.
Novem Barbell Club:
30 min free / squat time
Block Sn Pull + (2)Sn (below knee) 3 sets @ 70%, 2 sets @ 75%
Block Cln Pull + (2)Cln (below knee) 3 sets @ 70%, 2 sets @ 75%
