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WOD111916: Maximum Team Effort


CrossFit Novem: Team Movement Prep Round 1 – on Rower 5 Pull Just legs 5 Pulls Just arms 5 Full Strokes Round 2 5 Step Ups w/ KB 5 Burpee Trans 5 Scap Push Ups 5 K2C 5 Front Squats Conditioning: Team WOD Tag Team – Teams of 2 5 Minutes to Max Calorie Row

CrossFit Novem:

Team Movement Prep

Round 1 – on Rower

5 Pull Just legs

5 Pulls Just arms

5 Full Strokes

Round 2

5 Step Ups w/ KB

5 Burpee Trans

5 Scap Push Ups

5 K2C

5 Front Squats

Conditioning:

Team WOD

Tag Team – Teams of 2

5 Minutes to Max Calorie Row

Switch as needed as many times as needed.

 

– Rest 3 Minutes –

 

17 Minute AMRAP

*teams may break up the reps however*

20 Weighted Step ups (20”) (24/16kg) Goblet

15 Burpees

10 Knees to Chest

5 Front Squats (115/75#) or 65% of yesterdays best

Score is Total Calories + Reps

Novem BootCamp:

WOD 1:

Partner WOD:

Alternate every 5 reps except Bear Crawls 

100 Thrusters (25/15#)

60 OHWL (45/25#)

100 Ball Slams (20/15#)

60ft Bear Crawls = alt. every 10ft.

100 Man on Fire Burpees

Novem Barbell Club:

Day 4
Complex Madness – Clean Focus
The Shankle Complex
1 Clean Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks
(5) x starting 55% – working up to a Max For The Day

Bench Press
(5) x 10 @ AHAP
(you must complete all 10 UB – Go AHAP – no fails)

Back Squat
(5) x 5 – start 65% work up to a 5RM

Conditioning
5 Minute AMRAP – with total control
10 Box Jumps (24/20″)
5 Weighted Step Ups @ AHAP
10 Dumbbell Push Jerks @ AHAP
(conditioning is not optional and will be done as a class)

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