CrossFit Novem: Conditioning: “Fight Gone Bad” 3 Rounds for Total Reps 1 Minute @ Each Station Wallballs (20/14) @ 10Ft SDLHP (75/55) Box Jumps (20) Push Press (75/55#) out of the racks Row for Cal *1 Minute Rest after Each Round Cashout: 3x400m Run or 500m Row 1:1 Work / Rest Novem BootCamp: WOD 1: …
CrossFit Novem:
Conditioning:
“Fight Gone Bad”
3 Rounds for Total Reps
1 Minute @ Each Station
Wallballs (20/14) @ 10Ft
SDLHP (75/55)
Box Jumps (20)
Push Press (75/55#) out of the racks
Row for Cal
*1 Minute Rest after Each Round
Cashout:
3x400m Run or 500m Row
1:1 Work / Rest
Novem BootCamp:
WOD 1:
18 Min Infinity Ladder
by 3s
Shoulder Touches (1,1,2,2,3,3…)
SSD Knee Tucks
Toes thru Rings
*400 m run after every third round (3,6,9, run, 12,15, 18, run…)
WOD 2:
3 Rounds
30 sec at each station
Jumping Lunges
Speed Skaters (1,2,3…)
Drop Squats
KB Swings
*no rest between movements, 1 min between rounds.
Novem Barbell Club:
1 Power Clean + 2 Clean
2 x 1 + 2 @ 65%
3 x 1 + 2 @ 75%
Clean High Pull
3 x 5 @ 70%
2 x 5 @ 75%
Snatch Balance
2 x 3 @ 60%
3 x @ 65%
2 x 3 @ 70%
SN Grip BTN Push Press
(5 x 5 – base it off feeling build to a 7/10 in terms of intensity.)
