(215) 291-2968 Sunday - Sep 23, 2018

WOD030918: Open WOD 18.3!


CrossFit Novem: Rd1 5 OHS with bar 5 scap pull ups 5/5 DB Snatch 5 false grip ring rows (just two pairs of rings down) Rd2 5 OHS loaf bar to working weight 5 pull ups 5/5 DB Snatches at working weight 5 false grip rows + muscle up transition Conditioning: 18.3 2 rounds for

CrossFit Novem:

Rd1
5 OHS with bar
5 scap pull ups
5/5 DB Snatch
5 false grip ring rows (just two pairs of rings down)

Rd2
5 OHS loaf bar to working weight
5 pull ups
5/5 DB Snatches at working weight
5 false grip rows + muscle up transition

Conditioning:

18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Novem BootCamp:

WOD 1:

Bootcamp 18.3
2RFT
50 Double unders (100 singles,25 ssd)
20 SA Front Rack KB Squats
50 Double unders (100 S, 25 ssd)
12 Pull Ups
50 Double unders (100 singles,25 ssd)
20 DB Snatch
50 Double unders (100 singles,25 ssd)
12 Pull Ups

14 Min Cap

WOD 1:

2 RFT
40 Speed Skaters
20 Push Press
40 Shuffle Touchdown
12 Burpees
40 Speed Skaters
20 Taters
40 Shuffle touchdown
12 Burpees

14 min time cap

Novem Barbell Club:

Power Snatch
build up to a heavy single
* No more than 20 Minutes, 3 misses and move on.

High Hang Clean + Power Jerk
build up to a heavy 1+1
* No more than 20 Minutes, 3 misses and move on.

Clean Pulls
(1) 2 x @ 90%, 2 x @ 95%, 2 x @ 100% of 1RM Snatch

Extra Credit – This is the stuff that makes you BETTER – DO IT
Super Set – 3 RNFT
15 x Weighted Back Extensions
MAX x Lying Knee Tucks – The sub for V-Ups
10-30 sec. Weighted Planks

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