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WOD 050516: Every Minute of Maximum Effort


CrossFit Novem: Push Press Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ *20 Minute Cap Conditioning: 12 Min ME EMOM 1)ME Cal Row 2)ME Ring Dips 3)ME Wallballs (20/14) @

CrossFit Novem:

Push Press

Warm up sets:

5 x @ 55%

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

*20 Minute Cap

Conditioning:

12 Min ME EMOM

1)ME Cal Row

2)ME Ring Dips

3)ME Wallballs (20/14) @ 10Ft

4)ME Rope Climbs

Rx+

1)Cal Row (20/15)

2) ME Muscle Ups

3) ME Wallballs (25/20) 10 ft

4) ME Legless Rope Climbs

 

Novem BootCamp:

WOD 1:

2 Rounds

1 Min ME at Each Station

Calorie Row

Seated Iron Man (1,2,3…)

Tire Flips

Toes to Bar (use side pull up rigs)

Jumping Lunges (1,2,3…)

Shoulder Touches (1,2,3…)

Ball Slams

DB Push Press

*no rest bw stations

90 sec bw rounds

WOD 2:

Cash Out

30 sec Hollow Hold

-30 sec rest-

3 Rounds

20 sec R K2E Hold

20 sec Plank

20 sec L K2E Hold

-30 sec rest-

30 sec Hollow Hold

Novem Barbell Club:

Snatch
Build up to…
(3) 1 x @ 85%

Clean & Jerk
Build up to…
(3) 1 x @ 85%

Front Squat
Build up to…
(3) x 2 @ 85%

Conditioning – Super Set not For Time
3 x 8 Bent Over Rows – underhand grip
3 x 30-50 Double Unders – try and go UB

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo