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WOD052817: On Sundays we EMOM!


CrossFit Novem:  Front Squats 5 at 50% 5 at 60% 5 at 70% 5 at 80% 5 at 85% 5+ at 90% 17 Minute Cap (Last Round is an AMRAP) Conditioning: 5 Minute EMOM 10 Thrusters (95/65) + 10 Bar over Burpees 2 Minute Rest 5 Minute EMOM 10 Wallballs (20/14) @ 10ft + 10

CrossFit Novem:

 Front Squats

5 at 50%

5 at 60%

5 at 70%

5 at 80%

5 at 85%

5+ at 90%

17 Minute Cap

(Last Round is an AMRAP)

Conditioning:

5 Minute EMOM

10 Thrusters (95/65) + 10 Bar over Burpees

2 Minute Rest

5 Minute EMOM

10 Wallballs (20/14) @ 10ft + 10 Box Jump Overs

100 / 100 Reps

RX+

5 Minute EMOM

10 Thrusters (95/65) + 10 Bar over Burpees

2 Minute Rest

5 Minute EMOM

10 Wallballs (20/14) @ 10ft + 10 Box Jump Overs

100 / 100 Reps

Novem BootCamp:

WOD 1:

10 Min Alt EMOM

A) M.E. Push Press (30/20#)

B) M.E. Front Rack DB Squats (30/20#0

WOD 2:

For Time:

20-15-10-5

KB Squat Cleans (24/16kg)

Burpees

 

Ca$hout

3 Rounds

5 SSD Knee Tucks

10 Glute Bridges

20 Russian Twists

Novem Barbell Club:

Continue Barbell Programming!

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