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WOD 030216: ME all the things


CrossFit Novem: Strength: Front Squats Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 3 Rounds 1 Minute at Each Station M.E. Cleans (135/95#) M.E. KB swings (24/16kg) M.E. Ring Dips M.E. Calories on Rower *1 Minute of

CrossFit Novem:

Strength:

Front Squats

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 75%

3 x @ 85%

1+ x @ 90%

Conditioning:

3 Rounds 1 Minute at Each Station

M.E. Cleans (135/95#)

M.E. KB swings (24/16kg)

M.E. Ring Dips

M.E. Calories on Rower

*1 Minute of Rest between Rounds

Novem BootCamp:

WOD 1:

4 Rounds

30 sec each

Box Jumps

Speed Skaters (1,2,3…)

Jumping Lunges (1,2,3…)

Drop Squats

– 2 Minute Rest-

4 Rounds

30 sec each

V Ups or Seated Knee Tucks

Russian Twists (1,2,3…)

Superman

X Sit Ups (1,2,3…)

No rest b/w movements, 1 min b/w rounds

Cash Out:

Tabata

20 sec Hi Lo Plank

10 sec hold in Plank on elbows

Novem Barbell Club:

Snatch and Clean & Jerk

(2) 1 x @ 70%

(4) 1 x @ 75%

Front Squats

(1) 1 x @ 90%

Predefined Skins

Primary Color

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Example Patterns

demo demo demo demo demo demo demo demo demo demo