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WOD061817: All the Sunday Fitness


CrossFit Novem: Front Squat ALT EMOM 12 Minutes (A) Minute 1,3 = 21 x @ (75/55#) (B) MInute 2,4 = 9 Toes To Bar With remaining time during Minute 4 add weight (A) Minute 5,7 = 15 x @ (95/65#) (B) MInute 6,8 = 6 Strict Pull Ups With remaining time during Minute 8 add

CrossFit Novem:

Front Squat ALT EMOM
12 Minutes
(A) Minute 1,3 = 21 x @ (75/55#)
(B) MInute 2,4 = 9 Toes To Bar
With remaining time during Minute 4 add weight
(A) Minute 5,7 = 15 x @ (95/65#)
(B) MInute 6,8 = 6 Strict Pull Ups
With remaining time during Minute 8 add weight
(A) Minute 9,11 = 9 x @ (115/75#)
(B) Minute 10,12 = 3 Chest 2 Bar Pull Ups

Conditioning:

For Time:

10 Minute AMRAP

7 Thrusters (115/75)

14 V-Ups

7 Cal AD/ 10 Cal Row

Novem BootCamp:

WOD 1:

PARTNER COACHING:

4 Min AMRAP

8 Box Jumps (24/20”)

8 Heavy Seated Strict Press (30/20#)

WOD 2:

20 Min AMRAP

10 Alternating KB Snatch (24/16kg)

5/5 Single Arm OH KB Squats

10 Step Up & Back Lunge (24/20”)

800M Run

Novem Barbell Club:

Continue Barbell Programming!

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