(215) 291-2968 Thursday - Apr 26, 2018

WOD 081018: Novem Ladies Are Fierce!


CrossFit: Strength: Snatch Warm Up Burgener Warm Up – PVC Snatch High-Pull + Hang Snatch (knee) (5-7) 1+1 x @ AHAP – GRIND Conditioning: 8 RFT A) 3 Power Snatches (115/75#) B) 10 Wall Ball Shots (20/14#) 10ft. RX+: 8 Rounds 3 Power Snatches (135/95#) 10 Wall Ball Shots (25/20#) 10ft./9ft Hybrid: WOD 1: 12

CrossFit:
Strength:
Snatch Warm Up
Burgener Warm Up – PVC

Snatch High-Pull + Hang Snatch (knee)
(5-7) 1+1 x @ AHAP – GRIND

Conditioning:
8 RFT
A) 3 Power Snatches (115/75#)
B) 10 Wall Ball Shots (20/14#) 10ft.

RX+:
8 Rounds
3 Power Snatches (135/95#)
10 Wall Ball Shots (25/20#) 10ft./9ft

Hybrid:
WOD 1:
12 Minute AMRAP
5 Chin Ups
10 H.R. Push Ups
16 Wt. Step Ups

WOD 2:
8 RFT
A) 3 DB Power Snatches (35/25#)
B) 10 Wall Ball Shots (20/14#) 10ft.

BootCamp:
WOD 1:
8 Mins AMRAP
12 Box Tricep Dips
15 Glute Bridges on Box
30 Mountain Climbers (box)

– 1 minute rest –

8 Mins AMRAP
16 One-hand Kb Swings
12 Single Arm Kb Push Press
8 Single Arm KB Snatch

WOD 2:
4 RFT:
16 Side Lunges
10 Burpees w/ Lateral Jump Over DB
30 Double Unders
30s Hollow Hold

Novem Barbell Club:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Back Squat
(5) 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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