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CrossFit Novem: Strength: Murder Complex 5 Sets Working Up from 65% 1 Clean Deadlift 1 Hang Squat Clean (below knee) 2 Front Squats 2 Jerk Drips 1 Split Jerk 1 BTN Split Jerk Conditioning: 3 Minute AMRAP ME Burpees –  90 Sec Rest – 3 Minute AMRAP ME Muscle Ups (If no Muscle Ups Sub

CrossFit Novem:

Strength:

Murder Complex

5 Sets Working Up from 65%

1 Clean Deadlift

1 Hang Squat Clean (below knee)

2 Front Squats

2 Jerk Drips

1 Split Jerk

1 BTN Split Jerk

Conditioning:

3 Minute AMRAP

ME Burpees

–  90 Sec Rest –

3 Minute AMRAP

ME Muscle Ups

(If no Muscle Ups Sub ME Strict Pullups)

– 90 Sec Rest –

3 Minute AMRAP

ME Back Squat (155/105)

Novem BootCamp:

WOD 1:

21-15-9

DB Thrusters

Shoulder Touches (1,1,2,2,3,3…)

Box Jumps

*400 m Run after each round (finish w 400 m)

WOD 2:

10 Min AMRAP

5 Wall Balls

10 Burpees

15 KB Swings

Novem Barbell Club:

Block Sn Pull + Sn (mid thigh) 3 sets @ 65%, 2 sets @ 70%

Block Cln Pull + Cln (mid thigh) 3 sets @ 65%, 2 sets @ 70%

Front Sqt 2×3 @ 60%, 3×2 @ 70%

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