
CrossFit Novem: Pause Back Squats (2 sec pause at bottom) 3 at 50% 3 at 60% 2×3 at 70% 3×3 at 80% 17 Minute Cap Conditioning: 10 Minute AMRAP 3 Rounds 5 C2B Pullups 10 Push Press (95/65) 100 Double Unders (200 Singles, 50 S,S,D) With Remaining Time Max Burpees RX+ 10 Minute AMRAP 3 …
CrossFit Novem:
Pause Back Squats (2 sec pause at bottom)
3 at 50%
3 at 60%
2×3 at 70%
3×3 at 80%
17 Minute Cap
Conditioning:
10 Minute AMRAP
3 Rounds
5 C2B Pullups
10 Push Press (95/65)
100 Double Unders (200 Singles, 50 S,S,D)
With Remaining Time Max Burpees
RX+
10 Minute AMRAP
3 Rounds
5 Bar Muscle Ups
10 HSPUs
100 Double Unders (200 Singles, 50 S,S,D)
With Remaining Time Max Cal AD
HYBRID
10 Minute AMRAP
3 Rounds
5 Pullups
10 Seated DB Press (25/15)
100 Double Unders (200 Singles, 50 S,S,D)
With Remaining Time Max Burpees
Novem BootCamp:
WOD 1:
‘The Longest Mile”
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
WOD 2:
Partner Coaching Workout
4 Min AMRAP
12 Shoulder Touches (1, 2, 3…)
12 Jumping Lunges (1, 2, 3…)
Novem Barbell Club:
Day 2 5/10/17
Tall Clean
(5) x 3 – just the bar – light weight
1 Clean + 1 Front Squat + 1 Jerk
build up to 75%
then – (2) 1+1+1 x @ 75%
(3) 1+1+1 x @ 80%
1 Snatch Deadlift + 1 Power Snatch + 1 Snatch
build up to 70%
then – (2) 1+1+1 x @ 70%
then – (3) 1+1+1 x @ 75%
Pausing Clean Pull (Pause at the Power Position)
(2) x 3@ 100%
(3) x 3@ 103-5%
Back Squat
build to 78% – then
6 x @ 78%
1 x @ 83%
6 x @ 78%
1 x @ 86%
6 x @ 78%
1 x @ 88%
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