WOD 112314: Lucky Number 7

Crossfit Novem “The Seven” 7 RFT 7 Handstand push-ups 7 Thrusters (135/95#) 7 Knees to elbows 7 Deadlifts (245/155#) 7 Burpees 7 Kettlebell swings (32/24kg) 7 Pull-ups Novem Bootcamp Five 5in AMRAPs, 1min Rest between each. 1: 25ft Tire Flips 10 Box Jumps 2: 10/10 Piked Shoulder Touches 10 Pushups 10 Air Squats 3: 10/10 …

Crossfit Novem

“The Seven”

7 RFT

7 Handstand push-ups

7 Thrusters (135/95#)

7 Knees to elbows

7 Deadlifts (245/155#)

7 Burpees

7 Kettlebell swings (32/24kg)

7 Pull-ups

Novem Bootcamp

Five 5in AMRAPs, 1min Rest

between each.

1:

25ft Tire Flips

10 Box Jumps

2:

10/10 Piked Shoulder Touches

10 Pushups

10 Air Squats

3:

10/10 Lateral Plank Walks

30 Singles/Doubles

10 Ball Slams

4:

10/10 OHWL

10/10 Lateral Hops over Plate

10 GTO

5:

5 Calorie Row

10 Dynamic Planks

10/10 Mt. Climbers

Novem Barbell

“Double stimulation” (CNS + muscle)

rep scheme same for Snatch and C&J

look @ previous week for directions

Snatch 3 heavy +3 multi rep sets, C/J 3heavy + 3 mulit rep sets

Clean DL – Max then 2×2 @ 90%, 2×3 @80%