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

WOD011717: Deconstructed Fran


CrossFit Novem: Super Set 12 Minute EMOM – From the Floor & Racks (we will most likely use all the racks)   1A) 6 Front Squats – from racks (75% of your 1 RM or close)   1B) 6 Thrusters – from the floor. (75/55#) **Two people per rack. Partner A front Squats, Partner B

CrossFit Novem:

Super Set 12 Minute EMOM –

From the Floor & Racks

(we will most likely use all the racks)

 

1A) 6 Front Squats – from racks

(75% of your 1 RM or close)

 

1B) 6 Thrusters – from the floor.

(75/55#)

**Two people per rack. Partner A front Squats, Partner B does thrusters. Switch every minute**

Conditioning:

3 RFT

7 Pull Ups

7 Thrusters (95/65#)

5 Pull Ups

5 Thrusters (95/65#)

3 Pull Ups

3 Thrusters (95/65#)

 

RX+

(115/75#)

 

*20 minute Time Cap

*Test Workout*

Novem BootCamp:

WOD 1:

16 MIN EMOM

A) 20 Wall Balls

C) 10 Weighted Step Ups (1kb or 2 dbs)

B) 20 Pike Jumps

D) 10 Slam Ball + Star Jump

*1 Minute per Movement

*No rest between rounds

*Total reps: 240

 

WOD 2:

“ MEGAN” – (Bootcamp kg)

21-15-9

Burpees

Kettlebell Swings (24/16kg)

Double Unders

*Singles: 63, 45, 27

*SSD: 11, 8, 5

Novem Barbell Club:

Continue Barbell Programming!

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