(215) 291-2968 Friday - Dec 14, 2018

WOD031018: Teams Taking Turns!


CrossFit Novem: Movement Prep 1 Rd 1 Min Bike/Row 5 Thrusters 1 Min Bike/Row 5 Power Snatches 1 Min Bike/Row 5 Power Clean and Jerks 5 Scap Pullups+ 3 Pullups 10 minute Cap Go Up on Weight for the Barbell Movements Conditioning: Teams of 2 For Time 100 Cal Bike/Cal Row 50 Thrusters (95/65) 6

CrossFit Novem:

Movement Prep
1 Rd
1 Min Bike/Row
5 Thrusters
1 Min Bike/Row
5 Power Snatches
1 Min Bike/Row
5 Power Clean and Jerks
5 Scap Pullups+ 3 Pullups

10 minute Cap

Go Up on Weight for the Barbell Movements

Conditioning:

Teams of 2
For Time
100 Cal Bike/Cal Row
50 Thrusters (95/65)
6 Rope Climbs
100 Cal Bike/Cal Row
50 Power Snatches (115/75)
6 Rope Climbs
100 Cal Bike/Cal Row
50 Power Clean and Jerks (135/95)
6 Rope Climbs

25 Minute Cap

If No Rope Climb Sub 18 Strict Pullups Each Rd

Novem BootCamp:

Relay – You Sprint, I Sprint
8 Min AMRAP
5 Push ups
30 Doubles ( 60s,15 SSD, P- 30s AD)

8 Min AMRAP
5 T2B/ V-up/ 10 K2C
20 S2S Mountain Climber

8 Min AMRAP
5 ring Rows
10 G2OS

8 Min AMRAP
10 KB Swings
10 Air Squats

Relay 1 Partner goes other partner goes
1 Min between AMRAPs

Novem Barbell Club:

Tall Snatch
(3) x 3 – light! focus on the quickness

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

Tall Jerk + BTN Push Jerk In Split
(3) x 3 + 3 – light focus on the the movement, flexibility and ab bracing
Tall Jerk – Video
BTN Push Jerk In Split – Video

Clean & Jerk
build up to a heavy single for the day
* No more than 20 Minutes, 3 misses and move on.

Front Squat
build up to 80%
(1) 2 x @ 80%, 2 x @ 85%, 2 x @ 90%

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