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WOD 122015: Max Effort all the things


CrossFit Novem: Strength: Push Jerk 5 x @ 50% 5 x @ 55% 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: 3 Rounds for Max Reps 40 sec of ME Push Press (115/75) 20 sec of Rest 40 sec ME Shuttle Run (1 Pt for every 25 ft) 20 sec

CrossFit Novem:

Strength:

Push Jerk

5 x @ 50%

5 x @ 55%

5 x @ 60%

5 x @ 70%

5 x @ 80%

Conditioning:

3 Rounds for Max Reps

40 sec of ME Push Press (115/75)

20 sec of Rest

40 sec ME Shuttle Run (1 Pt for every 25 ft)

20 sec of Rest

40 sec ME Goblet Squats (24/16)

20 sec of Rest

*1 Final Score at the End of Entire WOD

Novem BootCamp:

WOD 1:

5-10-15-10-5

Walk Outs

Hi Lo Planks

Plank K2E (1,1,2,2,3,3…)

Sit Up + Press

WOD 2:

5-10-15-10-5

R KB CNJ

Front Racked KB Lunges (1,1,2,2,3,3…)

L KB CNJ

KB Swings

Novem Barbell Club:

Makeup Day!

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