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WOD010517: AMRAPs & RFTs


CrossFit Novem: Super Set Strength 1)Tempo Back Squats (4-6 Count Down Fast Up) 5@50% 5@60% 5@70% 5@75% 2) Strict Press (From the floor) 4×5 Work Up to Heavy 5 Rep 20 Minute Cap Conditioning: 12 Minute AMRAP 15 V-Ups (Tuck Ups) 10 (5/5) Alt KB Snatch (24/16) 15 Box Jumps (24/20)   Cashout 5 Minute

CrossFit Novem:

Super Set Strength

1)Tempo Back Squats

(4-6 Count Down Fast Up)

5@50%

5@60%

5@70%

5@75%

2) Strict Press (From the floor)

4×5

Work Up to Heavy 5 Rep

20 Minute Cap

Conditioning:

12 Minute AMRAP

15 V-Ups (Tuck Ups)

10 (5/5) Alt KB Snatch (24/16)

15 Box Jumps (24/20)

 

Cashout

5 Minute Max Cal on AD / Rower

Novem BootCamp:

WOD 1:

4RFT

10 Step Up & Back Lunge (add weight for a challenge!)

30 Handstand shoulder touches

20 Alt. Side Squats

20 Plank Opposite Knee to Elbow

10 Candlestick leg lifts

WOD 2:

9 MIN AMRAP

20 KB Swings (24/16kg)

20 Sit Ups

*30 sec plank b/n rounds

Novem Barbell Club:

Continue Barbell Programming!

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