(215) 291-2968 Thursday - Feb 22, 2018

WOD 020518: Welcome to February Everyone!


CrossFit Novem Overhead Squats Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap CONDITIONING WOD 10 Minute EMOM 7 OHS (95/65) 7 Kipping Pullups If you don’t make the minute turn into 10 Minute AMRAP Each minute 7 OHS + 7 Pullups NOVEM BOOTCAMP 8min AMRAP 8 swings 8 goblet squats 8

CrossFit Novem

Overhead Squats
Warmup
5@40%
5@50%
3@60%
Work Sets
5@65%
5@75%
5+@85%

20 Minute Cap

CONDITIONING WOD

10 Minute EMOM
7 OHS (95/65)
7 Kipping Pullups

If you don’t make the minute turn into
10 Minute AMRAP

Each minute 7 OHS + 7 Pullups

NOVEM BOOTCAMP

8min AMRAP
8 swings
8 goblet squats
8 lateral hops over kb

8 min amrap
8 DB floor press
8 renegade rows
8 cal row

8 min amrap
8 DB floor press
8 renegade rows
8 cal row

 

NOVEM BARBELL CLUB

Snatch
Build up to 70% of a 1RM Snatch
(2) 1 x @ 70%, 1 x @ 75%, 1 x @ 80%
* No more than 20 Minutes

Clean & Jerk
Build up to 70% of a 1RM CJ
(2) 1 x @ 70%, 1 x @ 75%, 1 x @ 80%
* No more than 20 Minutes

Back Squat
(3) 3 x @ 75%

Extra Credit – This is the stuff that makes you BETTER – DO IT
Super Set – 3 RNFT
10 x Weighted Back Extensions
MAX x Strict Toes To Bar (or Knee Raises)
10 x Reverse Crunch – Use A Bench/GHD/Post On Rig – Video

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