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WOD 041716: Sunday Bench!


CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 2 x 10 @ 50% Conditioning: 12 Minute Alternating EMOM M.E. Front Squats (115/75#) M.E. Pull Ups M.E. KB Swings (24/16kg) *Score is total reps at each station.   Novem BootCamp: WOD 1: 2 Min Max Effort

CrossFit Novem:

Strength:

Bench Press

Warm up sets:

5 x @ 40%

5 x @ 45%

Work Sets:

2 x 10 @ 50%

Conditioning:

12 Minute Alternating EMOM

M.E. Front Squats (115/75#)

M.E. Pull Ups

M.E. KB Swings (24/16kg)

*Score is total reps at each station.

 

Novem BootCamp:

WOD 1:

2 Min Max Effort at Each Station

Pull Ups

Wall Balls

Burpees

-800 m Run-

2 Min Max Effort at Each Station

Pull Ups

Wall Balls

Burpees

Cashout

Tabata:

20 s Sit Ups and 10 s Plank Holds (any kind)

Novem Barbell Club:

Continue with club programming.

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