CrossFit Novem: Strength: Push Press 5 x @ 50% 5 x @ 55% 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning 3 Rounds for Max Reps 40 sec of Pull Ups 20 sec of Rest 40 sec ME Push Ups 20 sec of Rest 40 sec ME Air Squats 20 …
CrossFit Novem:
Strength:
Push Press
5 x @ 50%
5 x @ 55%
5 x @ 60%
5 x @ 70%
5 x @ 80%
Conditioning
3 Rounds for Max Reps
40 sec of Pull Ups
20 sec of Rest
40 sec ME Push Ups
20 sec of Rest
40 sec ME Air Squats
20 sec of Rest
Novem BootCamp:
7 Min AMRAP
7 Box Jumps
7 X Sit Ups (1,1,2,2,3,3…)
-90 sec rest-
6 Min AMRAP
6 Burpees
6 Alternating Pistols or Goblet Squats
-90 sec rest-
5 Min AMRAP
5/5 Shoulder Touches
5 SSD Knee Tucks
-90 sec rest-
4 Min AMRAP
4/4 Plank K2E
4 Superman/Banana V Ups
Novem Barbell Club:
1 Power Clean + 2 Cleans
2 x 1 + 2 @ 70%
3 x 1 + 2 @ 75%
Snatch High Pull
3 x 5 @ 73%
2 x 5 @ 78%
Snatch Balance
2 x 3 @ 65%
3 x @ 70%
2 x 3 @ 75%
Push Press
5 x 5 – 78%
