(215) 291-2968 Tuesday - Oct 16, 2018

WOD040818: Running Away with the Weekend!


CrossFit Novem: Pause Front Squats Hold tension Down, 3count in the Bottom, 1 count up take a few sets to warm up to 65% (5) x 5 @ 70% of 1 RM no failures *20 Minute TIme Cap Conditioning: For Time: 100 Meter Run 21 Thrusters (95/65#) 100 Meter Run 21 Strict Pull Ups 100

CrossFit Novem:

Pause Front Squats
Hold tension Down, 3count in the Bottom, 1 count up
take a few sets to warm up to 65%
(5) x 5 @ 70% of 1 RM
no failures

*20 Minute TIme Cap

Conditioning:

For Time:
100 Meter Run
21 Thrusters (95/65#)
100 Meter Run
21 Strict Pull Ups
100 Meter Run
15 Thrusters (95/65#)
100 Meter Run
15 Strict Pull Ups
100 Meter Run
9 Thrusters (95/65#)
100 Meter Run
9 Strict Pull Ups
100 Meter Run
*25 Minute Time Cap

RX+

For Time:
100 Meter Run
21 Thrusters (95/65#)
100 Meter Run
21 Strict Pull Ups
100 Meter Run
15 Thrusters (115/75#)
100 Meter Run
15 Strict Pull Ups
100 Meter Run
9 Thrusters (135/95#)
100 Meter Run
9 Strict Pull Ups
100 Meter Run
*25 Minute Time Cap

Novem BootCamp:

WOD 1:

24 Min EMOM
12 Taters
40 Speed Skaters
12 Hammer Curl + Press (25/15)
10/10 Skip Lunges
6 wall walk/ 10 Walk out +push up
35 Double Unders /70 Singles

WOD 2:

Jessi’s Favorite Plank $$$ out
4rd
250m Row/300m AD
1 min Plank
Regular hi or low, R Side, L Side, Reverse
– Pick one plank to complete for entire minute. You can rest, but no switching. Pick a different Plank next rd. Do all 4 types.

Novem Barbell Club:

1 Snatch Deadlift + 1 Hang High Pull + 1 Hang (below knee) Snatch
Build up to a heavy 1+1+1 – then
drop set (3) 1+1+1 x @ 80-83% of the days best

1 Snatch Balance + 2 Overhead Squat (from the rack)
Build up to a peak for the day – then
(3) 1+2 x @ 80-83% of the days best

Front Squat
(5) 5 x @ 70-73% of 1 RM Front Squat

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