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WOD110816: Election Day Fitness


CrossFit Novem: Super Set: 1A) 5 RM Back Squat 5-7 Sets to find a 5RM   1B) Dips Supports or Tempo 3:1 5 Sets – 20 Second Ring Dip Supports Up + 10 Seconds in Bottom OR 3 Count to the Bottom and 1 Up Fast *20 Minute Time Cap Conditioning: 5 RFT 5 Thrusters

CrossFit Novem:

Super Set:

1A) 5 RM Back Squat

5-7 Sets to find a 5RM

 

1B) Dips Supports or Tempo 3:1

5 Sets –

20 Second Ring Dip Supports Up + 10 Seconds in Bottom

OR

3 Count to the Bottom and 1 Up Fast

*20 Minute Time Cap

Conditioning:

5 RFT

5 Thrusters (115/75#)

7 Ring Dips

9 Burpees

 

RX+

Thruster (135/95#)

*15 Minute Time Cap

Novem BootCamp:

WOD 1:

Max Effort EMOM Stations

4 Rounds

A) Calorie Row

B) Alt. Pike Knee to Elbow

C) Ball Slam + Star Jump

D) Man Makers (25/15#)

*No rest b/n movements

*1 Min Rest b/n rounds

WOD 2:

Alt. Tabata

Hollow Hold & Arch Hold

Novem Barbell Club:

Continue Barbell Programming!

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