(215) 291-2968 Friday - Jul 28, 2017

WOD051017: Coach Andrew Cameo Appearance!


CrossFit Novem:  Pause Back Squats (2 sec pause at bottom) 3 at 50% 3 at 60% 2×3 at 70% 3×3 at 80% 17 Minute Cap Conditioning: 10 Minute AMRAP 3 Rounds 5 C2B Pullups 10 Push Press (95/65) 100 Double Unders (200 Singles, 50 S,S,D) With Remaining Time Max Burpees RX+ 10 Minute AMRAP 3

CrossFit Novem:

 Pause Back Squats (2 sec pause at bottom)

3 at 50%

3 at 60%

2×3 at 70%

3×3 at 80%

17 Minute Cap

Conditioning:

10 Minute AMRAP

3 Rounds

5 C2B Pullups

10 Push Press (95/65)

100 Double Unders (200 Singles, 50 S,S,D)

With Remaining Time Max Burpees

RX+

10 Minute AMRAP

3 Rounds

5 Bar Muscle Ups

10 HSPUs

 

100 Double Unders (200 Singles, 50 S,S,D)

With Remaining Time Max Cal AD

 

HYBRID

10 Minute AMRAP

3 Rounds

5 Pullups

10 Seated DB Press (25/15)

100 Double Unders (200 Singles, 50 S,S,D)

With Remaining Time Max Burpees

 

 

Novem BootCamp:

WOD 1:

‘The Longest Mile”

4 Rounds for Time

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-Ups

100 meter Run

10 Sit-Ups

100 meter Run

WOD 2:

Partner Coaching Workout

4 Min AMRAP

12 Shoulder Touches (1, 2, 3…)

12 Jumping Lunges (1, 2, 3…)

Novem Barbell Club:

Day 2 5/10/17
Tall Clean
(5) x 3 – just the bar – light weight

1 Clean + 1 Front Squat + 1 Jerk
build up to 75%
then – (2) 1+1+1 x @ 75%
(3) 1+1+1 x @ 80%

1 Snatch Deadlift + 1 Power Snatch + 1 Snatch
build up to 70%
then – (2) 1+1+1 x @ 70%
then – (3) 1+1+1 x @ 75%

Pausing Clean Pull (Pause at the Power Position)
(2) x 3@ 100%
(3) x 3@ 103-5%

Back Squat
build to 78% – then
6 x @ 78%
1 x @ 83%
6 x @ 78%
1 x @ 86%
6 x @ 78%
1 x @ 88%

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