WOD102916: Terrific Team Effort!

CrossFit Novem: Movement Prep: Round 1 Nose to wall Hold/3 presses 10 Rocking Hollows 5 Scp Pull Ups 5 Muscle Cleans 20 Singles   Round 2 ADD WEIGHT Nose to wall Hold/3 presses 10 Rocking Hollows 5 Pull Ups 5 Hang Power Cleans (add weight) High Knees/Butt Kickers  Conditioning: 15 Minute AMRAP – relay style …

CrossFit Novem:

Movement Prep:

Round 1

Nose to wall Hold/3 presses

10 Rocking Hollows

5 Scp Pull Ups

5 Muscle Cleans

20 Singles

 

Round 2

ADD WEIGHT

Nose to wall Hold/3 presses

10 Rocking Hollows

5 Pull Ups

5 Hang Power Cleans (add weight)

High Knees/Butt Kickers 

Conditioning:

15 Minute AMRAP – relay style

6 HSPUs (sub Press 75/55#)

12 V-Ups

18 Double Unders or 36 singles

 

*Alternate partners after every round.

*Rest 5 Minutes

 

10 Minute AMRAP – switching after the run

10 Hang Power Cleans (135/95#)

10 Pull Ups

* 200 Meter Run

ex. Partner 1 works on the AMRAP while 2 is running switch after the run and pick up on the AMRAP where 1 left off.

Novem BootCamp:

WOD 1:

30 MIN AMRAP – TAG TEAM!

*Partner 1 works, Partner 2 Rests (even for run)

*Must TAG teammate to switch, break up reps however they want but both have to do 400m

 

400M Run

40 Thrusters (25/15#)

40 V Ups

40 KB Swings (24/16kg)

40 Step Up & Back Lunge

WOD 2:

Stretch!

Novem Barbell Club:

Continue Barbell Programming!