CrossFit Novem: Strength: Weighted Chin Pullups 5-5-5-5-5+ Up on Weight Or Down on Bands Conditioning: For Time 60 Cal Row 50 Deadlifts (135/95) 40 Hang Power Cleans (135/95) 30 Front Squats(135/95) 20 Push Jerks (135/95) 10 Clusters (135/95) Novem BootCamp: WOD 1: 3 RFT 10 R Side Lying V Ups 10 GTOH 400 m run …
CrossFit Novem:
Strength:
Weighted Chin Pullups
5-5-5-5-5+
Up on Weight
Or Down on Bands
Conditioning:
For Time
60 Cal Row
50 Deadlifts (135/95)
40 Hang Power Cleans (135/95)
30 Front Squats(135/95)
20 Push Jerks (135/95)
10 Clusters (135/95)
Novem BootCamp:
WOD 1:
3 RFT
10 R Side Lying V Ups
10 GTOH
400 m run
10 L Side Lying V Ups
10 Ring Dips
WOD 2:
4 Min AMRAP
5 Wall Balls
20 Singles or Doubles
-90 sec rest-
4 Min AMRAP
5 Bird Dog Push Ups*
15 Sit Ups
Novem Barbell Club:
Squat Day 3 – Back
3 – Position Snatch (floor, knee, power)
2 sets @ 65%
3 sets @ 70%
Snatch Pull (shrug)
2 x 7 @ 90%
3 x 5 @ 90%
Stric Press
3 x 5 @ 7/10 intensity
2 x 3 @ 8/10 intensity
