WOD 070215: Building a Good Base

CrossFit Novem: Strength: 1A) Bent Over Row 3 x 5 (Up on Weight) 60 sec Rest After Each Set 1B) Chin Ups 3 x M.E. BW Chin Ups 60 sec Rest After Each Set Conditioning: 6 Minute AMRAP 10 Box Jumps (24/20) 10 Burpees – 2 Minute Rest – 6 Minute AMRAP 10 Ring Rows …

CrossFit Novem:

Strength:

1A) Bent Over Row

3 x 5 (Up on Weight)

60 sec Rest After Each Set

1B) Chin Ups

3 x M.E. BW Chin Ups

60 sec Rest After Each Set

Conditioning:

6 Minute AMRAP

10 Box Jumps (24/20)

10 Burpees

– 2 Minute Rest –

6 Minute AMRAP

10 Ring Rows

10 Unbroken T2B

Novem BootCamp:

WOD 1:

5-10-15-20

Wall Balls

20-15-10-5

X Sit Ups (1,2,3…)

 *250 m run b/w each round (end with 5 X Sit Ups)

WOD 2:

Buy In A: 5 Ring Dips

Rest of Min A: Mountain Climbers (1,2,3…)

Buy In B: 5 Toes to Bar

Rest of Min B: Leg Raise + Pike

-1 Min Rest-

8 Min Alternating EMOM

Buy In A: 5 Dive Bombers

Rest of Min A: DB Thrusters

Buy In B: 5 DB Snatch

Rest of Min B: Lateral Hops over DB

Novem Barbell Club:

Squat 3×3 @ 90-95% (should be close to new 3RM for all 3 sets)

Power snatch doubles up to 75%

(2) Power Cleann + Split Jerk + BTN Jerk  – work up to something heavy