(215) 291-2968 Sunday - Jul 22, 2018

WOD040618: SUPER YOUR SETS!


CrossFit Novem: SUPER YO SETS 4 Sets – 90 seconds of rest between A) 10/10 Half Kneeling Press @ AHAP B) 10/10 DB Single Leg RDLs @ AHAP C) 10/10 Banded Dead Bugs *18 Minute Time Cap Conditioning: For Time 800 Meter Run 3 Rounds (A) 10 Squat Cleans (115/75#) (B) 10 Pull Ups (C)

CrossFit Novem:

SUPER YO SETS
4 Sets – 90 seconds of rest between
A) 10/10 Half Kneeling Press @ AHAP
B) 10/10 DB Single Leg RDLs @ AHAP
C) 10/10 Banded Dead Bugs

*18 Minute Time Cap

Conditioning:

For Time
800 Meter Run
3 Rounds
(A) 10 Squat Cleans (115/75#)
(B) 10 Pull Ups
(C) 10 HSPUs
– Finish –
800 Meter Run
*25 Minute Time Cap

RX+

For Time
800 Meter Run
3 Rounds
(A) 10 Squat Cleans (135/95#)
(B) 10 Pull Ups
(C) 10 HSPUs
– Finish –
800 Meter Run
*25 Minute Time Cap

HYBRID

WOD 1:
15 Min AMRAP
15 Cal Bike
12 DB/KB Pull Over
15 Box Jumps

WOD 2:
For Time
800 Meter Run
3 Rounds
(A) 10 DB Hang Squat Cleans (35/25#)
(B) 10 Pull Ups
(C) 10 Pike Push Ups
– Finish –
800 Meter Run
*25 Minute Time Cap

Novem BootCamp:

Every 5 Min starts with a 200m run then becomes an AMRAP
0-5 Mins Run then AMRAP
5 Chin Ups
10 Air Squats
5-10 Mins Run Then AMRAP
5 push ups
10 box jumps

-2 MIN REST AND SCORES-

12-17 mins Run Then AMRAP
10 Box Jumps
5 Push ups
P – Strict press

17-22 mins RUN then AMRAP
10 Air Squats
5 Chin Ups

$$$$$ 3 Rds For Your Health
Lateral Plank Walk Turf One Side
10-12 DB/KB Pull Over
Lateral Plank Walk Other side

 

Novem Barbell Club:

3 Position Clean
(pos. High Hang, Mid-thigh & below the knee)
(5) 1+1+1 x @ 68-70% of 1 RM Snatch

Clean Pulls
(5) 3 x @ 88-90% of 1 RM – use straps

Back Squats
warm up to 65% – take at least 2-3 sets before going into your 65%
1 x 10 @ 68-70% – 1RM

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