
Crossfit Novem “Teams of 3” 15 Minutes to declare a 1 RM Front Squat. 3 attempts for Each Athlete. Weights can only go up, not down. *total lbs moved for all 9 lifts, only successful lifts count. 12 Minute AMRAP 8 Toes To Bar 12 Box Jumps (20”) Comp Class 7 two-minute Rounds of: 50 …
Crossfit Novem
“Teams of 3”
15 Minutes to declare a 1 RM
Front Squat.
3 attempts for Each Athlete.
Weights can only go up, not down.
*total lbs moved for all 9 lifts, only
successful lifts count.
12 Minute AMRAP
8 Toes To Bar
12 Box Jumps (20”)
Comp Class
7 two-minute Rounds of:
50 Double Unders
5 C2B Pull ups
10 Push ups
15 Squats
AMRAP Power Cleans in remaining time, (135/95#)
Novem Bootcamp
Teams of 3
21min AMRAP – Relay
With a running clock:
0-7min: Tire Flips & Plank or
Piked Shoulder Touches
7-14min: KB Clean+Push
Press & Box Jumps
14-21min: Bird Dog Pushups
& Shoulder Squats
3 Rounds, 1min work 30 sec rest
Cashout
Plank Holds
Novem Barbell
MAX Jerk from the blocks
muscle Snatch – 5×5
Snatch – 3 x1 @ 70%, 2 x 1 @ 75%, 5×1 @ 80% (five singles @ 80% take plenty of rest, no misses)
“Pinch-Grip” Farmers Carry with plates across gym and back = 1.
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