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WOD 121615: Fight Gone Bad


CrossFit Novem: Conditioning: “Fight Gone Bad” 3 Rounds for Total Reps 1 Minute @ Each Station Wallballs (20/14) @ 10Ft SDLHP (75/55) Box Jumps (20) Push Press (75/55#) out of the racks Row for Cal *1 Minute Rest after Each Round Cashout: 3x400m Run or 500m Row 1:1 Work / Rest Novem BootCamp: WOD 1:

CrossFit Novem:

Conditioning:

“Fight Gone Bad”

3 Rounds for Total Reps

1 Minute @ Each Station

Wallballs (20/14) @ 10Ft

SDLHP (75/55)

Box Jumps (20)

Push Press (75/55#) out of the racks

Row for Cal

*1 Minute Rest after Each Round

Cashout:

3x400m Run or 500m Row

1:1 Work / Rest

Novem BootCamp:

WOD 1:

18 Min Infinity Ladder

by 3s

Shoulder Touches (1,1,2,2,3,3…)

SSD Knee Tucks

Toes thru Rings

*400 m run after every third round (3,6,9, run, 12,15, 18, run…)

WOD 2:

3 Rounds

30 sec at each station

Jumping Lunges

Speed Skaters (1,2,3…)

Drop Squats

KB Swings

*no rest between movements, 1 min between rounds.

Novem Barbell Club:

1 Power Clean + 2 Clean

2 x 1 + 2 @ 65%

3 x 1 + 2 @ 75%

Clean High Pull

3 x 5 @ 70%

2 x 5 @ 75%

Snatch Balance

2 x 3 @ 60%

3 x @ 65%

2 x 3 @ 70%

SN Grip BTN Push Press

(5 x 5 – base it off feeling build to a 7/10 in terms of intensity.)

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