(215) 291-2968 Thursday - Jun 21, 2018

WOD030818: Toughing Out Our Technique!


CrossFit Novem: Strength Accessory WOD 4 RFT 10 Bent over DB Rows (10 Each Side) 20 Weighted Situps 20 Supermans 5 Seated BB Press (75/55) Try to complete each movement without resting Rest after Each Rd is completed 15 Minute Cap Conditioning: 12 Minute AMRAP 16 OHWL (45/25) 10 Wallballs (20/14) 10 Ft 5 Ring

CrossFit Novem:

Strength Accessory WOD
4 RFT
10 Bent over DB Rows
(10 Each Side)
20 Weighted Situps
20 Supermans
5 Seated BB Press (75/55)

Try to complete each movement without resting
Rest after Each Rd is completed

15 Minute Cap

Conditioning:

12 Minute AMRAP
16 OHWL (45/25)
10 Wallballs (20/14) 10 Ft
5 Ring Dips

100m Run after Each Rd
(150m Row / 300m Bike)

RX+

SAME!

Novem BootCamp:

WOD 1:

LET’S SPRINT
10-1 exchange
10-1 Wall Balls (20/14)
1-10 burpees
*10 min cap

WOD 2:

3 Rounds
30s Work 30s Rest
DB Hang C&J – Left
Low Box Shuffles
DB Hang C&J – Right
Knee Tucks
** Score C&J **

Novem Barbell Club:

Clean & Jerk
build up to a heavy single 1+1
(2) 1+1 x @ 85%, 1+1 x @ 90%, 1+1 x @ 95% – of the days best

Snatch
Build up to a heavy single
(2) 1 x @ 85%, 1 x @ 90%, 1 x @ 95% – of the days best

Back Squat
Build up to 80%
(3) 2 x @ 80%

Extra Credit – This is the stuff that makes you AWESOME – DO IT
Super Set – 3 RNFT
10 x Weighted Back Extensions
MAX x weighted Sit Up
MAX x Reverse Crunch – Use A Bench/GHD/Post On Rig – Video

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