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

WOD031218: Don’t Forget to Rest!


CrossFit Novem: Snatch Warm Up Complex 2 Rounds – with an empty bar 3 High Pulls + 3 Muscle Snatches + 3 BTN Press + 3 OHS + 3 Back Squat .+ 3 Good Mornings Snatch Complex 2 Snatch High Pulls + 1 Hang Squat Snatch 5-7 sets @ build to a heavy complex Conditioning:

CrossFit Novem:

Snatch Warm Up Complex
2 Rounds – with an empty bar
3 High Pulls + 3 Muscle Snatches +
3 BTN Press + 3 OHS + 3 Back Squat
.+ 3 Good Mornings

Snatch Complex
2 Snatch High Pulls + 1 Hang Squat Snatch
5-7 sets @ build to a heavy complex

Conditioning:

16 Minute EMOM
(A) 15 Power Snatches (75/55#)
(B) 12/10 Calories Rower
(C) 10 Toes To Bar
(D) REST

RX+

16 Minute EMOM
(A) 10 Hang Squat Snatches (95/65#)
(B) 15/12 Calories Rower
(C) 10 Toes To Bar
(D) Rest

HYBRID

WOD 1:
15 Minute AMRAP
10 V-Ups
10 Burpee Box Jumps (24/20″)
(15 Wall Squats)

WOD 2 (with the CF Class)
(A) 20 DB Snatches (30/20#)

 

Novem BootCamp:

WOD 1:

SPRINT SANDWICH
Work 45s-30s-15s-30s- 45s
Thrusters
Box Jump
Wood Chops
20ft Side Shuffle
15s Between Movements

WOD 2:

5rds 30 on 15 off
DU, Row
Hammer Curls
No Score – It’s a good time to work on your double unders

Novem Barbell Club:

Snatch
Build up to 70% of 1RM Snatch
(1) 1 x @ 70%, 1 x @ 75%, 1 x @ 80%, 1 x @ 85%, 1 x @ 90%, 1 x @ 95%
* No more than 20 Minutes

Clean & Jerk
Build up to to 70% of a 1+1 RM CJ
(1) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80%, 1+! x @ 85%, 1+1 x @ 90%
* No more than 20 Minutes

Back Squat
Build up to 70%
(3) 3 x @ 70%

Extra Credit – This is the stuff that makes you GREAT – DO IT
Super Set – 3 RNFT
10 x Supermans or Back Extensions
15 x Sit Ups

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo