CrossFit Novem: Squat Clean 10 Minute EMOM 2 Hang Squat Cleans + 1 Jerk Every Minute Start at 50% Going Up on Weight Every other Round (Total of 5 weight changes) Conditioning: 4 RFT 25 Wallballs (20/14) 10 ft 50 Situps 25 Box Jumps Overs (24/20) 50 Double Unders (150 S, 25 SSD) 20 Minute …
CrossFit Novem:
Squat Clean
10 Minute EMOM
2 Hang Squat Cleans + 1 Jerk Every Minute
Start at 50%
Going Up on Weight Every other Round (Total of 5 weight changes)
Conditioning:
4 RFT
25 Wallballs (20/14) 10 ft
50 Situps
25 Box Jumps Overs (24/20)
50 Double Unders (150 S, 25 SSD)
20 Minute Cap
RX+
4 RFT
25 Wallballs (25/20) 10 ft
20 GHD Situps
25 Burpee Pullups
50 UB Double Unders
20 Minute Cap
HYBRID
WOD 1
10 Minute Alt EMOM
O: (5/5) KB Squat C&J (AHAP)
E: ME Burpee Split Jumps
WOD 2
4 RFT
25 Wallballs (20/14) 10 ft
50 Situps
25 Box Jumps Overs (24/20)
50 Double Unders (150 S, 25 SSD)
20 Minute Cap
Novem BootCamp:
WOD 1:
12 Min AMRAP (30/20#)
12 DB OH Walking Lunges (1,2,3)
9 Burpees
6 DB Hang Power Cleans
3 ManMakers
WOD 2:
12 Min AMRAP (30/20#)
12 Jumping Lunges
9 Ball Slam + Star Jump
6 Sit Up & press w / Ball
3 Pivot Squats
Novem Barbell Club:
Day 3 5/26
Tall Jerk
(5) x 3 – PVC- just the bar – light weight
2 Front Squat + 1 Jerk
build up to a heavy max for the day!!!
take no more than 15-20 minutes… then move on.
1 Snatch High Pull + 1 Snatch (from Power)
Build up to 75%
(5) 1+1 x @ 75%
Power Clean
build up to a heavy 2 RM for the day!!!
take no more than 15-20 minutes… then move on.
** reset between each rep **
Jerk Recovery -use the jerk blocks – help each other!
(5) x 2 @ 80-100+%
This lift will be based on a learning curve for some of you for a while, but try and get as close to your 1RM jerk.
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