CrossFit Novem: Strength: Back Squat 8 x @ 65% 6 x @ 75% 4 x @ 85% 3 x @ 90% Conditioning: 10 Minute AMRAP laddering up by 3’s Snatches (135/95#) Ring Dips Chest to Bar Pull Ups Novem BootCamp: WOD 1: 60 sec- 45 sec- 30 sec Plank K2E Hold (switch sides at halfway) …
CrossFit Novem:
Strength:
Back Squat
8 x @ 65%
6 x @ 75%
4 x @ 85%
3 x @ 90%
Conditioning:
10 Minute AMRAP
laddering up by 3’s
Snatches (135/95#)
Ring Dips
Chest to Bar Pull Ups
Novem BootCamp:
WOD 1:
60 sec- 45 sec- 30 sec
Plank K2E Hold (switch sides at halfway)
Plank DB Rear Lat Raise (switch sides at halfway)
Tire Flips
V Ups or Knee Tucks
DB Thrusters
Hollow Hold
Ring Push Ups
Walk Outs
*no rest between movements, 1 min b/w rounds
**count the holds for time as that many reps (60 sec = 60 reps, 45 = 45, etc.)
WOD 2:
1 Min
Superman/Banana
-rest-
10 reps together
RDL + L Row
-rest-
1 Min
Superman/Banana
-rest-
10 reps together
RDL + R Row
-rest-
1 min
Plank
Novem Barbell Club:
30 min free / squat time
Snatch – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%
C&J – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%
Clean Pull 2 @ 90 , 2 @ 95% , 2 @ 100%
