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WOD042617: Re-Test Those Output Trials!


CrossFit Novem: 1 RM Press Take 20 Minutes 5 x @ Barbell 5 x @ 50% 3 x @ 60% 3 x @ 70% 2 x @ 80% 2 x @ 90% 1 x @ 95% 1+ x @ 100% The last set is an AMRAP until failure Conditioning CF, RX+, HYBRID: Time/Output Trials: (A)

CrossFit Novem:

1 RM Press
Take 20 Minutes
5 x @ Barbell
5 x @ 50%
3 x @ 60%
3 x @ 70%
2 x @ 80%
2 x @ 90%
1 x @ 95%
1+ x @ 100%
The last set is an AMRAP until failure

Conditioning CF, RX+, HYBRID:

Time/Output Trials:
(A) 5 Minutes Max Out
Calories on the Air Dyne
*2 minutes of rest
(B) 5 Minutes Max Out
Meters on the Rower
*2 minutes of rest
(C) 5 Minutes Max Out
Burpees
*2 minutes of rest

HYBRID

WOD 1:
10 Min AMRAP
10 Ball Slams (30/20#)
10 Goblet Squats w/ Slam Ball
30 Mountain Climbers

WOD 2 (with the CF Class)

Novem BootCamp:

WOD 1:

5 RFT

10 Toes 2 Bar

10 Wall Balls (20/14#) @ 10ft

10 Med Ball Cleans (same ball)

250M Row

WOD 2:

10 Min AMRAP

10 Ball Slams (30/20#)

10 Goblet Squats w/ Slam Ball

30 Mountain Climbers

*at the 3, 7, and 10 min marks: hold 30sec plank

Novem Barbell Club:

Day 2 4/26
Snatch
build up to 80% of your LBC opener
OR (3) 1 x @ 75%

Clean & Jerk
build up to 80% of your LBC opener
OR (2) 1 x @ 75%

Conditioning – Super Set not For Time
1A 3 x 3 Anderson Squats (front or back)
3 x 10 Barbell ONLY Jumping Back Squats
3 x 10/10 Single Leg Glute Bridges

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