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WOD032317: Looking Forward to the Lunge!


CrossFit Novem: Clean Warmup 5 Minutes Clean and Jerk 2@60% 2@65% 3×2@70%   Clean Pull 3×3@80% Conditioning: 14 Minute AMRAP 14 OHWL (45/25) 20 Ring Rows 15 DB Thrusters (50/35)   Rx+ 14 OHWL (95/65) 5 Muscle Ups instead of Ring Rows 15 DB Thrusters (50/35) Novem BootCamp: WOD 1: 4 Min Alt EMOM A)

CrossFit Novem:

Clean Warmup

5 Minutes

Clean and Jerk

2@60%

2@65%

3×2@70%

 

Clean Pull

3×3@80%

Conditioning:

14 Minute AMRAP

14 OHWL (45/25)

20 Ring Rows

15 DB Thrusters (50/35)

 

Rx+

14 OHWL (95/65)

5 Muscle Ups instead of Ring Rows

15 DB Thrusters (50/35)

Novem BootCamp:

WOD 1:

4 Min Alt EMOM

A) 100ft Bear Crawl

B) M.E. Curtsy Lunges

C) 100ft Bear Crawl

D) M.E. Jumping Lunges

 

*Score = Total ALL lunges

WOD 2:

RE-TEST WORKOUT

“Bootcamp Danny”

20 MIN AMRAP

30 Box Jumps (24/20”)

20 DB Push Press (30/20#)

30 Pull-Ups

Novem Barbell Club:

Continue Barbell Programming!

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