
CrossFit Novem: Back Squats 3@50% 3@60% 3@70% 3@80% 2@90% 17 Minute Cap Conditioning: “C2B Cindy” 20 Minute AMRAP 5 C2B Pullups 10 Pushups 15 Air Squats Week 1 Test WOD Novem BootCamp: WOD 1: Bootcamp Fight Gone Bad 3 Rounds M.E. for Reps Wall balls KB Sumo Deadlift High Pull (24/16kg) Box Jumps Push Press …
CrossFit Novem:
Back Squats
3@50%
3@60%
3@70%
3@80%
2@90%
17 Minute Cap
Conditioning:
“C2B Cindy”
20 Minute AMRAP
5 C2B Pullups
10 Pushups
15 Air Squats
Week 1 Test WOD
Novem BootCamp:
WOD 1:
Bootcamp Fight Gone Bad
3 Rounds M.E. for Reps
Wall balls
KB Sumo Deadlift High Pull (24/16kg)
Box Jumps
Push Press (35/20#)
Calorie Row
*1 Minute per Movement
*1 minute rest between rounds
(Retest from 8/29)
WOD 2:
Ca$hout
Alt Tabata
Jump Rope
&
Push Ups
Novem Barbell Club:
2 Segment Snatch Pulls + 2 Snatch Pulls (from the floor)
(3) x 2 + 2 @ 65-75%
Snatch – warm up tp 80% then
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 88-90%
1 @ 85%
(2)1 @ 80%
3 Muscle Cleans (from the floor – stay tight)
(3) x 3 @ AHAP
Jerks Foot Work – Mark, Speed & Accuracy
take 5-10 minutes to warm up
Clean & Jerk – warm up to 80% then
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 88-90%
1 @ 85%
(2)1 @ 80%
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