(215) 291-2968 Saturday - Aug 18, 2018

WOD 020818: Welcome back Diane


CROSSFIT NOVEM Deadlifts Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap Diane 21-15-9 Deadlifts (225/155) HSPUs 10 Minute Cap Cashout 3 RFT 400m Run/500m Row/1200m AD 30 sec Rest after Each Rd NOVEM BOOTCAMP WOD 1 12 min alt emom 5-7 Tempo push ups- 2top, 4 down, 1 up 16 weighted

CROSSFIT NOVEM

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

20 Minute Cap

Diane
21-15-9
Deadlifts (225/155)
HSPUs

10 Minute Cap

Cashout
3 RFT
400m Run/500m Row/1200m AD
30 sec Rest after Each Rd

NOVEM BOOTCAMP

WOD 1

12 min alt emom
5-7 Tempo push ups- 2top, 4
down, 1 up
16 weighted step ups
6- 30 ft shuttle sprints

WOD 2

16 min amrap

600 m AD
16 Box Shuffles
12 G2oh
30s plank

NOVEM BARBELL CLUB

Muscle Clean – demo video
(5) x 3 – just the bar – light weight

Push Press
(5) x 3 @ AHAP

Power Clean + Front Squat + Push Jerk

(5) x 1 + 1 + 1 @ AHAP

 

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demo demo demo demo demo demo demo demo demo demo