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WOD110916: Staying Strong!


CrossFit Novem: Super Set: 1A) 5 RM Snatch Deadlift 5-7 Sets to find a 5RM   1B) 5 RM Bench Press 5-7 Sets to find a 5RM *20 Minute Time Cap Conditioning: 5 Minute AMRAP 5 Pull Ups 15 Air Squats – 90 seconds rest –   5 Minute AMRAP 10 Push Ups 15 Air

CrossFit Novem:

Super Set:

1A) 5 RM Snatch Deadlift

5-7 Sets to find a 5RM

 

1B) 5 RM Bench Press

5-7 Sets to find a 5RM

*20 Minute Time Cap

Conditioning:

5 Minute AMRAP

5 Pull Ups

15 Air Squats

– 90 seconds rest –

 

5 Minute AMRAP

10 Push Ups

15 Air Squats

-90 seconds rest –

 

5 Minute AMRAP

15 Air Squats

30 Double Unders

Novem BootCamp:

WOD 1:

8 Min AMRAP

6/6 Skip Lunges

6 HSPU (use box set up to scale)

6 Pull ups

Farmers Carry

-2 min rest-

 

8 Min AMRAP

6 Goblet Squat & Lunge (24/16kg)

6 Sumo Deadlift High Pulls

30 Doubles/60 singles

Farmers Carry

-2 min rest-

WOD 2:

8 Min AMRAP

6 Jump Squats

6 Dragonflies

12 Russian Twists

Farmers Carry

Novem Barbell Club:

Continue Barbell Programming!

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