
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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