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WOD 100415: Thruster AMRAP


CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 10+ x @ 50% Conditioning: 4 Rounds 3 Minute AMRAP 10/10 Lateral Hops 10 Thrusters (95/65) 1 Minute Rest in Between Each Round Novem BootCamp: WOD 1: 2 Rounds 1 Min Each Battle Ropes (1,2,3…) X Sit

CrossFit Novem:

Strength:

Bench Press

Warm up sets:

5 x @ 40%

5 x @ 45%

Work Sets:

10+ x @ 50%

Conditioning:

4 Rounds 3 Minute AMRAP

10/10 Lateral Hops

10 Thrusters (95/65)

1 Minute Rest in Between Each Round

Novem BootCamp:

WOD 1:

2 Rounds
1 Min Each
Battle Ropes (1,2,3…)
X Sit Ups (1,2,3…)
Shoulder Touches (1,2,3…)
Pull Ups
no rest between movements; 90 sec between rounds

5 Min EMOM
Buy In: 5 Burpees
Rest of Min: Sit Ups

90 sec rest

5 Min EMOM
Buy In: 5 Toes to Bar
Rest of Min: Ball Slams

Novem Barbell Club:

Snatch – Max Out!

Clean & Jerk – Max Out!

Back Squat – Find a 3 Rep Max

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