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)
You must be logged in to post a comment.