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WOD 122215: Just an Fitness Appetizer


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%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo