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WOD 101916: Maximum Effort for Everyone!


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

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