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WOD 101516: As Many Team Reps as Possible!


CrossFit Novem: Movement Prep: Round 1 3 Hang Power Cleans 3 Front Squats 3 STO 5 KB Swings 5 Wall Balls 5 Push Ups Round 2 ADD WEIGHT 3 Hang Power Cleans 3 Front Squats 3 STO Conditioning: Teams of 2 5 Minute AMRAP 20 Power Cleans (135/95#) ME KB Swings (24/16kg) – 1 Minute

CrossFit Novem:

Movement Prep:

Round 1

3 Hang Power Cleans

3 Front Squats

3 STO

5 KB Swings

5 Wall Balls

5 Push Ups

Round 2

ADD WEIGHT

3 Hang Power Cleans

3 Front Squats

3 STO

Conditioning:

Teams of 2

5 Minute AMRAP

20 Power Cleans (135/95#)

ME KB Swings (24/16kg)

– 1 Minute Rest –

5 Minute AMRAP

20 Front Squats (135/95#)

ME Wallballs (20/14#) @ 10 Ft

– 1 Minute Rest –

5 Minute AMRAP

20 STO (135/95#)

ME Pushups

 

Each athlete does 10 reps, they can switch however ex. You do 2 I do 2 or 5,5,5,5 whatever. Then Max effort, again switching whenever. Keep track of total reps.

Score is total reps of KB Swings+Wallballs+Pushups

Novem BootCamp:

WOD 1:

Alternating Reps

Deck of Cards – Teams of Two

 

Diamonds: Box Jump Burpees

Clubs: Goblet Squats & Forward Lunge

Hearts: Toes to Bar

Spades: Slam Balls

Aces: 250M weighted Run (both Partners switch weight half way!)

 

*Jacks = 11

Queens = 12

Kings = 15

30 Min Cap

WOD 2:

Cashout

100 Partner Wall Balls (over pull up bar)

&/or

100 Partner Wall Ball Sit Ups for Time!

Novem Barbell Club:

Continue Barbell Programming!

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