(215) 291-2968 Friday - May 25, 2018

WOD 021218: That Monday Burpee Life


CROSSFIT NOVEM Back Squats Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap WOD 18 Minute AMRAP 6 Power Cleans (135/95) 12 C2B Pullups 18 Burpees (New open standard) 1 Ring Muscle Up (Add 1 Muscle Up after Each Rd) 1,2,3,4,5,… If no Muscle Ups Sub 2 Ring Dips 2, 4, 6,

CROSSFIT NOVEM

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

20 Minute Cap

WOD

18 Minute AMRAP
6 Power Cleans (135/95)
12 C2B Pullups
18 Burpees (New open standard)
1 Ring Muscle Up
(Add 1 Muscle Up after Each Rd)
1,2,3,4,5,…

If no Muscle Ups Sub 2 Ring Dips
2, 4, 6, 8, 10….

NOVEM BOOTCAMP

6 min AMRAP
8 DB Snatch
30 double under (90s , 15 ssd, P30 plate
shuffles)
P- plate shuffle like box shuffle except
lower so quicker. Stack 2 45s for them.

**90s between AMRAPS***

6 min AMRAP
6 push up
8 cal bike

12 min AMRAP
10 Front Squats (35/20)

30 Alt leg lifts
8 burpee broad jump (Burpee + 1 walking
lunge for jumping impaired)
P- Squat thrust + 1 lunge -OR- 1 rep = 2
KB clean + 1 Lunge ; 15/15 Side bends

NOVEM BARBELL CLUB

Tall Snatch
(3) x 3 – light! focus on the quickness

Snatch
build up to 70% of a 1RM Snatch
(1) 1 x @ 70%, 1 x @ 75%, 1 x @ 80%
(3) 1 x @ 85%

Tall Jerk + BTN Push Jerk In Split – watch both videos!!!
(3) x 3 + 3 – light focus on the the movement, flexibility and ab bracing
Tall Jerk – Video
BTN Push Jerk In Split – Video

Clean & Jerk
build up to 70% of a 1RM CJ
(1) 1 x @ 70%, 1 x @ 75%, 1 x @ 80%
(3) 1 x @ 85%

Front Squat
build up to 70%
(1) 3 x @ 70%, 2 x @ 80%
(3) 1 x @ 85%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo