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

WOD 021018: Saturday Team Fun!


CROSSFIT NOVEM Teams of 2 25 Minute AMRAP 21 Cal Row/18 Cal Bike 14 Hang Power Cleans (135/95) 7 Muscle Ups (Bar or Rings) One person works one person Rests Switch as Needed NOVEM BOOTCAMP 30 minute amrap 100 partner wall balls 100 alt partner Balls Slams 100 alt box jumps 100 Partner Bottom to

CROSSFIT NOVEM

Teams of 2
25 Minute AMRAP
21 Cal Row/18 Cal Bike
14 Hang Power Cleans (135/95)
7 Muscle Ups (Bar or Rings)

One person works one person Rests
Switch as Needed

NOVEM BOOTCAMP

30 minute amrap
100 partner wall balls
100 alt partner Balls Slams
100 alt box jumps
100 Partner Bottom to Bottom
Squats
100 alt hi/lo planks
If warm enough- partner banded
sprints after EACH movement.
Up to the planter, switch
partner, back. If not, 6 alt tire
flips

NOVEM BARBELL CLUB

Power Snatch
build up to 70% of 1 RM Snatch
(6) 1 x @ 70%

High Hang Clean + Power Jerk
build up to 70% of 1 RM CJ
(6) 1 + 1 x @ 70%

Clean Pulls
(3) x 3 @ a feeling – 85-90% – smooth reps
(1) x 3 @ 80% – make them aggressive AF! and perfect!

Extra Credit – This is the stuff that makes you BETTER – DO IT
Super Set – 3 RNFT
15 x Weighted Back Extensions
MAX x Lying Knee Tucks – The sub for V-Ups
10-30 sec. Weighted Planks

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