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WOD 120315: We Love to Run!


CrossFit Novem: Strength: Press 8 x @ 65% 6 x @ 75% 4 x @ 85% 3 x @ 90% Conditioning: 15 Minute AMRAP 5 HSPUs Sub Heavy Strict Press 400 Meter Run 15 Box Jumps (24/20”) Novem BootCamp: WOD 1: 21-15-9 Goblet Squats KB Swings Lateral Hop o/ KB (1,2,3…scalings for comfort- KB upright,

CrossFit Novem:

Strength:

Press

8 x @ 65%

6 x @ 75%

4 x @ 85%

3 x @ 90%

Conditioning:

15 Minute AMRAP

5 HSPUs Sub Heavy Strict Press

400 Meter Run

15 Box Jumps (24/20”)

Novem BootCamp:

WOD 1:

21-15-9

Goblet Squats

KB Swings

Lateral Hop o/ KB (1,2,3…scalings for comfort- KB upright, KB on it’s side, over seam in mats)

*1 Min Hollow Hold after each round (finish w Hollow Hold)

WOD 2:

21-15-9

Wall Balls

Shoulder Touches (1,2,3…)

Sit Ups

*1 Min Plank after each round (finish w Plank)

Cash Out

6 x 100 ft Shuttle Sprint + 15 Jump Squats

have athletes partner up and go equal work to rest

Novem Barbell Club:

Intro Programming:

Clean warm up + hands on hips/dip/split

Halting clean Deadlifts, Pause @ knee, pause @ hip, then stand tall,

Work up to 7/10 difficulty @ 3 sets

Clean & Jerk, 7 x 1 work to 8/10 intensity

Club Programming:

30 min free / squat time

Snatch – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%

Clean & Jerk – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%

Clean Pull 2 @ 90 , 2 @ 95% , 2 @ 100%

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