(215) 291-2968 Tuesday - Dec 11, 2018

WOD 090416: Kick Up That Conditioning!


CrossFit Novem: Press Warmup 5@ barbell 5@50% 5@55% Work Sets 3@70% 3@75% 3+@80% *15 Minute Time Cap Conditioning: 10 Minute AMRAP 5 Push Jerks (135/95) 10 Pullups 15 Box Jumps (24/20)   RX+ PJ (155/105#) 10 C2B Pull Ups Box Jump Overs (24/20”) Novem BootCamp: WOD 1: 2RFT 400m Run 10 Ring Rows 200m Run

CrossFit Novem:

Press

Warmup

5@ barbell

5@50%

5@55%

Work Sets

3@70%

3@75%

3+@80%

*15 Minute Time Cap

Conditioning:

10 Minute AMRAP

5 Push Jerks (135/95)

10 Pullups

15 Box Jumps (24/20)

 

RX+

PJ (155/105#)

10 C2B Pull Ups

Box Jump Overs (24/20”)

Novem BootCamp:

WOD 1:

2RFT

400m Run

10 Ring Rows

200m Run

20 DB Push Press (25/15#)

200m Run

20 Shoulder Touches

400m Run

 

-THEN-

100 Doubles or 200 Singles

WOD 2:

Tabata

 

Side Lying V-Ups

Novem Barbell Club:

Continue Barbell Programming!

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