(215) 291-2968 Thursday - Nov 23, 2017

WOD 110417: Conditioning On!


CrossFit: Teams of 2 12 Minute AMRAP 1000 Meter AD 30 Wallballs (20/14) 10 ft 30 Power Snatches (95/65#) – 3 Minute Rest – 12 Minute AMRAP 2000 Meter Row 30 Box Jumps (24/20″) 30 Overhead Squats (95/65#) BootCamp: 25 Minute AMRAP Teams of 2 150m Sprint 10 Jumping Lunges (1,2,3..) 10 DB Clusters Novem

CrossFit:
Teams of 2
12 Minute AMRAP
1000 Meter AD
30 Wallballs (20/14) 10 ft
30 Power Snatches (95/65#)

– 3 Minute Rest –

12 Minute AMRAP
2000 Meter Row
30 Box Jumps (24/20″)
30 Overhead Squats (95/65#)

BootCamp:
25 Minute AMRAP
Teams of 2
150m Sprint
10 Jumping Lunges (1,2,3..)
10 DB Clusters

Novem Barbell Club:
Snatch
warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85%

Clean & Jerk
warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85%

Back Squat
build to 75%
(3) 3 x @ 80%

Bench Press
(3) x 3 @ 75%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo