CrossFit Novem: Clean Warmup 5 Minutes Clean & Jerk 7 sets 1 Power Clean 1 Hang Squat Clean 1 Push Jerk 1 Split Jerk Going Up on Weight Work up to 90% 20 Minutes Conditioning: 3 Rounds 1 Minute ME at Each Station Cal AD Front Squats (155/105) Cal Row OHWL (45/25) 1 Minute Rest …
CrossFit Novem:
Clean Warmup
5 Minutes
Clean & Jerk
7 sets
1 Power Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk
Going Up on Weight Work up to 90%
20 Minutes
Conditioning:
3 Rounds
1 Minute ME at Each Station
Cal AD
Front Squats (155/105)
Cal Row
OHWL (45/25)
1 Minute Rest after Each Round
Rx+
Front Squats (185/125)
Novem BootCamp:
WOD 1:
90sec – 60sec – 30sec
Alternating DB Snatch (25/15)
Pike Push Ups
Ball Slams
SSD Knee Tucks
Alternating Side Squats
*No rest b/w movements,
1 min b/w rounds
WOD 2:
10 Min AMRAP
250m Run
10 DB Thruster (25/15#)
30 Walking Lunges
Novem Barbell Club:
Day 3
Clean & Jerk
build up to find a Single for the day – then
(5) 1 x @ 75%
Snatch
build up to find a Single for the day – then
(5) 1 x @ 75%
Back Squat
build to 70% of your 1 RM or Est. 1 RM
(3) 3 x @ 70%
Conditioning – Super Set not For Time
1A 3 x 8 Chin Ups (use band if needed)
1B 3 x 5 DB Extensions
1C 3 x 8 DB Lateral Raises
