(215) 291-2968 Sunday - Apr 23, 2017

WOD041617: Goblet Squat Galore!


CrossFit Novem:  Back Squat Test 5 x @ Barbell 5 x @ 50% 3 x @ 60% 3 x @ 70% 2 x @ 80% 2 x @ 90% 1 x @ 95% 1+ x @ 100% The last set is an AMRAP until failure *25 Minutes Conditioning: 3 RFT 12 Pull Ups 24 Box

CrossFit Novem:

 Back Squat Test
5 x @ Barbell
5 x @ 50%
3 x @ 60%
3 x @ 70%
2 x @ 80%
2 x @ 90%
1 x @ 95%
1+ x @ 100%
The last set is an AMRAP until failure
*25 Minutes

Conditioning:

3 RFT
12 Pull Ups
24 Box Jumps (20″)
36 Goblet Squats (24/16kg)
*15 Minute Time Cap

RX+

3 RFT
12 C2B Pull Ups
24 Box Jumps (24/20″)
36 DB Thrusters (50/35#)
*15 Minute Time Cap

Novem BootCamp:

WOD 1:

5 MIN AMRAP

10 V Ups

10 KB Swings (24/16kg)

 

5 MIN AMRAP

10 Ball Slams (30/20#)

10 Boat Pose Crunches

WOD 2:

15 Min AMRAP

250M Run

15 Burpees

3/3 Alt Single Leg RDL DB Grab & Drop (25/15#)

Novem Barbell Club:

Continue Barbell Programming!

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