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WOD030618: The Power of the Plate Push!


CrossFit Novem: Thruster (From Rack) 7×3 Work up to heavy Triple 15 Minute Cap Conditioning: 5RFT 10 T2B 20 Cal Bike/Row 10 Thrusters (95/65) RX+ Thrusters (115) Novem BootCamp: WOD 1: 12 Min AMRAP 8 Shoulder 2 Shoulder Press 10 KB Deadlifts (24/20) 12 S2S Hanging Leg Lifts Plate Push Back and Forth WOD 2:

CrossFit Novem:

Thruster
(From Rack)
7×3

Work up to heavy Triple

15 Minute Cap

Conditioning:

5RFT
10 T2B
20 Cal Bike/Row
10 Thrusters (95/65)

RX+

Thrusters (115)

Novem BootCamp:

WOD 1:

12 Min AMRAP
8 Shoulder 2 Shoulder Press
10 KB Deadlifts (24/20)
12 S2S Hanging Leg Lifts
Plate Push Back and Forth

WOD 2:

12 Min AMRAP
8 Ring Dips
5/5 SA Thrusters (30/20)
12 Side to Side Lunges
Seal Walk 1 Way

Ca$hout
Work on a weakness for 5 mins 😉 – pick a skill pull ups, double unders, hip mobility, etc.

Novem Barbell Club:

Continue Barbell Programming!

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