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WOD 111715: Tuesday Press Complex


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%

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Example Patterns

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