WOD121116: Spice it up with Split Squats

CrossFit Novem: 1) AMRAP Bench Press Warm Up then sets of 5-4-3-2-1+ Peaking to 90% and AMRAPing the last set (no racks, take from the floor – clean it up) – THEN – 2) 10/10 Split Squats – Front Rack (5 sets) taking the bar from the ground, use the bench. If the bar is …

CrossFit Novem:

1) AMRAP Bench Press

Warm Up then sets of 5-4-3-2-1+

Peaking to 90% and AMRAPing the last set (no racks, take from the floor – clean it up)

– THEN –

2) 10/10 Split Squats – Front Rack

(5 sets)

taking the bar from the ground, use the bench. If the bar is too much for folks have them use Dumbbells. 

*25 Minute Time Cap

Conditioning:

2 Sets

5 Minutes Complete

50 Double Unders (sub 100 Singles, 25 SSD)

50 KB Swings (24/16kg)

With the remaining time…

Max Effort Burpees

 

Rest 2 Minutes, then repeat.

Score is total number of Burpees after each round.

Novem BootCamp:

WOD 1:

12 Min AMRAP

10(5/5) KB Cleans & Jerk (24/16kg)

10 Plank Jack Push ups

250 Meter Run/Row

WOD 2:

8 Min EMOM

Buy in: 1 Man Makers (25/15#)

Rest of Min: M.E. Jumping Lunges

Novem Barbell Club:

Continue Barbell Programming!