
CrossFit Novem: 15 Minutes Max Efforts: Max Height Box Jumps Max Effort Strict/Kipping HSPUs/Hand Stand Holds Each Set IF no HSPUs can do Handstand Holds if no Handstand Holds Strict Press 5-5-5 Conditioning WOD: 9 Minute AMRAP 5 Pullups 50Ft Sprint 10 KB Swings (32/24) Novem Barbell: Singlet Sunday! Snatch max Start @ 90% 2 …
CrossFit Novem:
15 Minutes Max Efforts:
Max Height Box Jumps
Max Effort Strict/Kipping HSPUs/Hand Stand Holds
Each Set
IF no HSPUs can do Handstand Holds if no Handstand Holds
Strict Press
5-5-5
Conditioning WOD:
9 Minute AMRAP
5 Pullups
50Ft Sprint
10 KB Swings (32/24)
Novem Barbell:
Singlet Sunday!
Snatch max
Start @ 90%
2 more attempts at heavier.
Clean & Jerk
Start @ 90%
2 more attempts at heavier.
Bent over BB/ Pendlay Row
3×5 HEAVY. Keep that spine
Safe and neutral
Barbell hip thrusts
3×10
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