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WOD052117: Bootcamp Takes On “Barbara”


CrossFit Novem:  Team WOD Teams of 2 20 Minute AMRAP 100 Cal AD 50 Power Cleans (135/95) 100 Cal Row 50 Power Cleans (155/105) 800m Run (2x400m) 50 Power Cleans (185/135) One Person Works One person Rests Switch as needed Each person runs 400m RX+ Team WOD Teams of 2 20 Minute AMRAP 100 Cal

CrossFit Novem:

 Team WOD

Teams of 2

20 Minute AMRAP

100 Cal AD

50 Power Cleans (135/95)

100 Cal Row

50 Power Cleans (155/105)

800m Run (2x400m)

50 Power Cleans (185/135)

One Person Works One person Rests Switch as needed

Each person runs 400m

RX+

Team WOD

Teams of 2

20 Minute AMRAP

100 Cal AD

50 Power Cleans (135/95)

100 Cal Row

50 Power Cleans (155/105)

800m Run (2x400m)

50 Power Cleans (185/135)

One Person Works One person Rests Switch as needed

Each person runs 400m

Novem BootCamp:

WOD 1:

Movement Prep

2 Rounds

5 Scap Pull Ups + 1 Pull Up

5 Scap Push Ups + 1 Push Up

10 Scorpions

5 Pause Booty Band Squats

WOD 2:

“Barbara”

5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

*Time each round. Score is total time to complete the workout.

Novem Barbell Club:

Day 4 OPEN GYM
Muscle Snatch
(5) x 3 – just the bar – light weight

Snatch
warm up to a Heavy Single for the day – then
(2) 2 x @ 90% – of today’s weight

Clean & Jerk
warm up to a Heavy Single for the day – then
(2) 2 x @ 90% – of today’s weight

Back Squat Wave
build to 78% – then surfs up!
4 x @ 83%
1 x @ 88%
4 x @ 83%
1 x @ 90%
4 x @ 83%
1 x @ 93%

Bench Press
(5) x 5 @ 75%

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