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

WOD 110617: Rise And Shine!


CrossFit Novem: Strength: Back Squat 10 x @ BB 8 x @ 55% 6 x @ 65% 4 x @ 75% (3) x 3 @ 85% Conditioning: 12 Minute AMRAP 400 Meter Run 20 Box Jumps (24/20″) 40 S.A. OHWL (24/16kg) RX+ 3 RFT 400 Meter Run 20 Box Jumps (24/20″) 40 S.A. OHWL (28/20kg)

CrossFit Novem:
Strength:
Back Squat
10 x @ BB
8 x @ 55%
6 x @ 65%
4 x @ 75%
(3) x 3 @ 85%

Conditioning:
12 Minute AMRAP
400 Meter Run
20 Box Jumps (24/20″)
40 S.A. OHWL (24/16kg)

RX+
3 RFT
400 Meter Run
20 Box Jumps (24/20″)
40 S.A. OHWL (28/20kg)
* Sub 12 minutes

Hybrid:
WOD 1:
3 x 5 Minute AMRAPs
12 Wall Balls
9 V-Ups
6 Burpees
*1 Minute Rest Between Rounds

WOD 2:
12 Minute AMRAP
400 Meter Run
20 Box Jumps (24/20″)
40 S.A. OHWL w/ DB (35/25#)

BootCamp:
WOD 1:
“Annie”
50-40-30-20-10
Double Unders
Situps

WOD 2:
10 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

Cashout
3 Rds
1 Minute Plank
30 sec Rest

Novem Barbell Club:
2 Clean + 1 Jerk
build up to 80%
then – (2) 2+1 x @ 80%
(3) x 2+1 @ 85%

1 High Hang Snatch + 1 Snatch
build up to 75%
then – (2) 1+1 x @ 75%
(3) 1 + 1 @ 80%

Clean Deadlift – use straps!!!
(2) x 3 @ 110%
(3) x 3 @ 115%

Back Squat Wave
build to 81% – then surfs up!
4 x @ 81%
1 x @ 86%
4 x @ 81%
1 x @ 89%
4 x @ 81%
1 x @ 91%

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