WOD111616: Functional Fall Fitness

CrossFit Novem: Super Set: 1A) 4 RM Back Squat 5-7 Sets to find a 4RM 1B) Ring Push Up Supports 5-7 Sets 20 Sec Hold in High Plank 3 count down 10 Sec hold in the bottom *25 Minute Time Cap Conditioning: 5 Minute AMRAP 3 Squat Cleans (135/95#) 5 Front Squats 8 Shoulder To …

CrossFit Novem:

Super Set:

1A) 4 RM Back Squat

5-7 Sets to find a 4RM

1B) Ring Push Up Supports

5-7 Sets

20 Sec Hold in High Plank

3 count down

10 Sec hold in the bottom

*25 Minute Time Cap

Conditioning:

5 Minute AMRAP

3 Squat Cleans (135/95#)

5 Front Squats

8 Shoulder To Overhead

M.E. Ring Push Ups (scaled regular push ups)

After each round

– 2 Minutes Rest –

 

5 Minute AMRAP

8 Toes To Bar

5 Push Ups

3 Strict Pull Ups

M.E. Push Ups – after each round

Novem BootCamp:

WOD 1:

Buy in 20 Toes to Bar

-Then-

3 RFT

20 OHWL (45/25#)

20 KB Swings

20 Squat Thrusts

WOD 2:

Ca$hout

3 Rounds for Reps

1 Min Wall Sit

1 Min M.E. Wall Ball Sit Ups

*Score is total WB Sit Ups

Novem Barbell Club:

Day 3
Power Everything Day!
Power Snatch (from the floor)
(2) x 3 @ 65%
(3) x 3 @ 70%

2 Power Clean + 1 Power Jerk
(5) 2 + 1 @ Max For The Day

Snatch RDLs
(3) x 10 @ 65% (of your snatch)
Conditioning
3 RFT – with total control
5 Snatch Width grip Pull Ups – (no kip)
10/10 Hammer Curls @ AHAP
15 Push Ups
(conditioning is not optional and will be done as a class)