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

WOD032218: Who Wants an AMRAP after their RFT?


CrossFit Novem: Tempo Back Squats 3 Count Down, 2 count in the Bottom, 1 count up take a few sets to warm up to 60% (5) x 5 @ 60% of 1 RM no failures *20 Minute Time Cap Conditioning: 8 Minutes 7 Rounds For Time 3 Hang Power Cleans (115/75#) 3 Thrusters 3 Front

CrossFit Novem:

Tempo Back Squats
3 Count Down, 2 count in the Bottom, 1 count up
take a few sets to warm up to 60%
(5) x 5 @ 60% of 1 RM
no failures

*20 Minute Time Cap

Conditioning:

8 Minutes
7 Rounds For Time
3 Hang Power Cleans (115/75#)
3 Thrusters
3 Front Squat
3 Push Jerks
If you complete 7 rounds under 8 minutes
AMRAP
Chest To Bar Pull Ups
*Score is two parts time and amrap reps

RX+

8 Minutes
7 Rounds For Time
6 Clusters (115/75#)
3 Push Jerks
3 Split Jerks
If you complete 7 rounds under 8 minutes
AMRAP
Bar Muscle Ups

Novem BootCamp:

WOD 1:

Ladder Up by 1 & 3/2
1 Man Makers
3 Cal Row/ 2 AD
13 Mins each 2 mins between AMRAPS

WOD 2:

Keep Climbing 1 & 3
Chin Up
Taters
20 Double unders Btw Rds

Novem Barbell Club:

Continue Barbell Programming!

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo