CrossFit Novem: Strength: Snatch EMOM 6 Sets Every 2 Minutes for 12 Minutes 1 Snatch Pull + 1 Hang Squat Snatch + 2 OHS Conditioning: 10 Minute AMRAP Ladder up By 2 OHS (95/65) Burpees Novem BootCamp: WOD 1: 20 Battle Ropes (1,2,3…) 5 Burpees 5 V Ups or Seated Knee Tucks -2 Min Rest- …
CrossFit Novem:
Strength:
Snatch EMOM
6 Sets Every 2 Minutes for 12 Minutes
1 Snatch Pull + 1 Hang Squat Snatch + 2 OHS
Conditioning:
10 Minute AMRAP
Ladder up By 2
OHS (95/65)
Burpees
Novem BootCamp:
WOD 1:
20 Battle Ropes (1,2,3…)
5 Burpees
5 V Ups or Seated Knee Tucks
-2 Min Rest-
8 Min AMRAP
5 Wall Ball Sit Ups
10 Speed Skaters (1,2,3…)
5 Ball Slams
-2 Min Rest-
8 Min AMRAP
5 Toes to Bar
10 X Sit Ups (1,2,3…)
5 Ring Rows
Novem Barbell Club:
Intro Programming
clean warm up + hands on hips/dip/split
Clean & Jerk, 8 sets work up to 7/10
Push Press, 6×3 work up to 7.5/10
Barbell Club Programming
30 min free / squat time
“one and a half” snatches 6 sets of two
Clean Pull – MAX, then 2 @ 90%, 3 @ 85%
