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

WOD051617: Very Nice, Nancy!


CrossFit Novem:  Snatch Warmup Burgener Warmup 1) Squat Snatch Pause 2 sec at Knee 2 x 50% 2 x 60% 2 x 70% 2 x 80% 2) Squat Snatch 2x 85% 3 x 1 at 90% 25 Minutes Total Including Warmup Conditioning: “Nancy” 5 RFT 400m Run 15 OHS (95/65) 20 Minute Cap Novem BootCamp:

CrossFit Novem:

 Snatch Warmup

Burgener Warmup

1) Squat Snatch Pause 2 sec at Knee

2 x 50%

2 x 60%

2 x 70%

2 x 80%

2) Squat Snatch

2x 85%

3 x 1 at 90%

25 Minutes Total Including Warmup

Conditioning:

“Nancy”

5 RFT

400m Run

15 OHS (95/65)

20 Minute Cap

Novem BootCamp:

WOD 1:

10min ALT EMOM

A) Buy In: 20 Russian Twists

Rest of Min: Burpees

 

B) Buy in: 20 Mountain Climbers

Rest of Min: Jump Squat Lunges

WOD 2:

15min AMRAP

400m Run

15 KB Swings (24/16kg)

10 2-Phase Squats

Novem Barbell Club:

Continue Barbell Programming!

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