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WOD051517: Seated Strict Press!


CrossFit Novem: Bench Press 5 at 50% 5 at 60% 5 at 70% 2×5 at 80% 1 x 5+ at 85% ( Last set AMRAP) 20 Minute Cap Conditioning: 5 RFT 21 Burpee Box Jumps (20) 15 Wallballs (20/14) @ 10ft 9 Seated Strict Press (75/55) 18 Minute Cap 5 RFT 21 Burpee Box Jumps

CrossFit Novem:

Bench Press

5 at 50%

5 at 60%

5 at 70%

2×5 at 80%

1 x 5+ at 85% ( Last set AMRAP)

20 Minute Cap

Conditioning:

5 RFT

21 Burpee Box Jumps (20)

15 Wallballs (20/14) @ 10ft

9 Seated Strict Press (75/55)

18 Minute Cap

5 RFT

21 Burpee Box Jumps (20)

15 Wallballs (20/14) @ 10ft

9 Seated Strict Press (95/65)

18 Minute Cap

WOD1

400m Run

10 Front Rack (1kb) Lunge (AHAP) (1,2,3…)

25 Double Unders (75S, 13 S,S,D)

 

5 RFT

21 Burpee Box Jumps (20)

15 Wallballs (20/14) @ 10ft

9 Seated DB Strict Press (25/15)

18 Minute Cap

Novem BootCamp:

WOD 1:

10-20-30-20-10

Box Jumps (24/20”)

Alt Plank Knee to Opposite Elbow

Air Squats

Shoulder Touches (1,2,3…)

WOD 2:

10min AMRAP

10 Ball Slams (30/20#)

10 Plank Slam Ball Drags (*roll ball)

30 Doubles/60 Doubles/10 SSD

 

Cashout

2 Rounds

30 sec ME Sit Ups

1 Min Plank

30 sec ME Sit Ups

30 sec Rest

Novem Barbell Club:

Day 1 5/15
Muscle Snatch
(5) x 3 – just the bar – light weight

Snatch
build up to 75%
then – (2) x 2 @ 75% – reset after each lift
(3) x 2 @ 80%

1 Clean Deadlift + 1 Power Clean + 1 Clean
build up to 70%
then – (2) 1+1+1 x @ 70%
(3) 1+1+1 x @ 75%

Pausing Snatch Pull (Pause at the Power Position)
(2) x 3@ 100%
(3) x 3@ 103-5%

Front Squat Wave
build to 78% – then surfs up!
3 x @ 78%
1 x @ 83%
3 x @ 78%
1 x @ 86%
3 x @ 78%
1 x @ 88%

Predefined Skins

Primary Color

Background Color

Example Patterns

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