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

WOD010817: “DT”


CrossFit Novem: Clean & Jerk 2@50% 2@60% 2×2@70% 2×2@80% 2×1@90% 20 Minute Cap Beginners Hang Squat Cleans and Push Jerk Work Up to Heavy Triple   Conditioning: “DT” 5 Rounds 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Push Jerks (155/105#) 15 Minute Cap   Cashout 5×10 V-Ups Novem BootCamp: WOD 1: 90sec-60sec-30sec A)

CrossFit Novem:

Clean & Jerk

2@50%

2@60%

2×2@70%

2×2@80%

2×1@90%

20 Minute Cap

Beginners

Hang Squat Cleans and Push Jerk

Work Up to Heavy Triple

 

Conditioning:

“DT”

5 Rounds

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Push Jerks (155/105#)

15 Minute Cap

 

Cashout

5×10 V-Ups

Novem BootCamp:

WOD 1:

90sec-60sec-30sec

A) Wall Ball

B) Alt. KB Clean & Jerk

C) Jump Squats

D) Ring Rows

*No rest b/n movements

*1 Min Rest b/n rounds

WOD 2:

7 MIN AMRAP

9 Goblet Squats (24/16kg)

7 Pike Jumps

5 GTO (35/25#)

 

Ca$hout

DOUBLE UNDER TABATA

(The best way to learn!)

Novem Barbell Club:

Continue Barbell Programming!

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