(215) 291-2968 Tuesday - Nov 20, 2018

WOD 082017: Welcome To Club Novem


CrossFit: Strength: Snatch Complex 1 Snatch Lift Off + 1 Snatch Deadlift + 1 Hang Snatch (below the knee) (5-7) x 1 + 1 + 1 @ 70% of your best Snatch Conditioning: For Time: Start 800 Meter Run / 1000 Meter Row Then A) 50 OHS (95/65#) B) 50 Wall Ball Shots C) 50

CrossFit:
Strength:
Snatch Complex
1 Snatch Lift Off + 1 Snatch Deadlift + 1 Hang Snatch (below the knee)
(5-7) x 1 + 1 + 1 @ 70% of your best Snatch

Conditioning:
For Time:
Start
800 Meter Run / 1000 Meter Row
Then
A) 50 OHS (95/65#)
B) 50 Wall Ball Shots
C) 50 Box Jumps (20″)
Finish
800 Meter Run / 1000 Meter Row

RX+
For Time:
Start
800 Meter Run / 1000 Meter Row
Then
A) 50 OHS (115/75#)
B) 50 Wall Ball Shots
C) 50 Box Jump Overs (20″)
Finish
800 Meter Run / 1000 Meter Row

BootCamp:
WOD 1:
For Time
30-20-10
Burpee Box Jumps
A-Frame Pushups

400m Run after Each Round
30-30 Run, 20-20 Run, …

WOD 2:
3 RFT
16 T2B (Sub V-Ups)
12 Strict Pullups
30 Cal Row/ 25 Cal Bike

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