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WOD 070415: Happy Birthday America


CrossFit Novem: TEAM WOD: Teams of Two (A) 10 Minute AMRAP One Person is Rowing Switching every 250 Meters AMRAP 10 Thrustes (65/45#) 10 Box Jumps 20 Double Unders or 40 Singles – 2 Minutes of Rest – (B) 10 Minute AMRAP One Person is Running Switching every 150 Meters AMRAP 10 Toes To Bar

CrossFit Novem:

TEAM WOD:

Teams of Two

(A) 10 Minute AMRAP

One Person is Rowing Switching every 250 Meters

AMRAP

10 Thrustes (65/45#)

10 Box Jumps

20 Double Unders or 40 Singles

– 2 Minutes of Rest –

(B) 10 Minute AMRAP

One Person is Running Switching every 150 Meters

AMRAP

10 Toes To Bar

10 KB Swings

20 Double Unders or 40 Singles


Novem BootCamp:

Teams of Two
7 RFT
400 m Run or Row
17 KB Swings
7 Ring Push Ups
6 Turkish Get Ups

*one person works while the other holds a plank of any kind and switch at discretion- must do run together, no moving into KB swings until BOTH team members are back from the run

Novem Barbell Club:

“Double stimulation” (CNS + muscle)

rep scheme same for Snatch and Clean & Jerk

warm up to 88%-90% for 1, then drop to 75% for as many reps as possible (double or triple or quad?)

complete this rotation 3 times (ie: will hit 90% 3 times + 3 sets of doubles/triples

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