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WOD030417: Let’s Take Turns!


CrossFit Novem: Teams of 2 10 Minute AMRAP 500m AD 10 Pullups 10 Push Ups   -2 Minute Rest-   10 Minute AMRAP 250m Row 20 Wallballs (20/14) 20 KB Swings (24/16) Novem BootCamp: WOD 1: Teams of TWO 6 Min AMRAP 100 m Row 10 KB Swings (24/16kg)   6 Min AMRAP 5 Tire

CrossFit Novem:

Teams of 2

10 Minute AMRAP

500m AD

10 Pullups

10 Push Ups

 

-2 Minute Rest-

 

10 Minute AMRAP

250m Row

20 Wallballs (20/14)

20 KB Swings (24/16)

Novem BootCamp:

WOD 1:

Teams of TWO

6 Min AMRAP

100 m Row

10 KB Swings (24/16kg)

 

6 Min AMRAP

5 Tire Flips

10 Burpees

 

WOD 2:

6 Min AMRAP

20 Singles/40 Doubles/10 SSD

10 Renegade Rows (1, 2, 3…)

 

6 Min AMRAP

5 Pull Ups

10 Dragonflies

*90 sec rest b/w AMRAPS

*Each partner completes round then switch

Novem Barbell Club:

Day 4
3 Muscle Cleans (from the floor – stay tight)
(5) x 3 @ AHAP

German Cleans
(5-7) x 1 (5 pauses) @ 70-75% – working up to a Max For The Day
Strict Press
(6-8) x 5 @ start at 50% – work up to a 5RM
(you must complete all 5 UB – Go AHAP – no fails)

1/4 Front Squats
(5) x 3 @ AHAP
(go down – up to parallel and then back down and up)

Conditioning
3 RFT – with total control
10 Front Rack Lunges @ (35/25kg)
40 Heal Touches or Taps
(conditioning is not optional and will be done as a class)

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