(215) 291-2968 Sunday - Jun 25, 2017

WOD061717: Summer Sizzle


CrossFit Novem & Novem Bootcamp: WOD 1: Teams of 2 – Med Ball Deck of Cards! A) Hearts: Med Ball Jump Squat + Toss B) Diamonds: Med Ball Partner Pushes C) Spades: Ball Slams + Star Jump D) Clubs: Slam Ball Oblique Pass E) Aces: Tag Team 400M Row (split 400m, one rows one rests)

CrossFit Novem & Novem Bootcamp:

WOD 1:

Teams of 2 – Med Ball Deck of Cards!

A) Hearts: Med Ball Jump Squat + Toss

B) Diamonds: Med Ball Partner Pushes

C) Spades: Ball Slams + Star Jump

D) Clubs: Slam Ball Oblique Pass

E) Aces: Tag Team 400M Row (split 400m, one rows one rests)

F) Jokers? -30sec Hollow Holds (together)

*Athletes alternate every rep, except row!

*35min Time Cap

Novem Barbell Club:

Day 4 6/17

!!! SUMMER SIZZLE !!!

Snatch
warm up to a Heavy Single for the day!

Clean & Jerk
warm up to a Heavy Single for the day!

Back Squat – you should squat when youre done
build to 84% – then
3 x @ 84%
1 x @ 89%
3 x @ 84%
1 x @ 92%
3 x @ 84%
1 x @ 94%

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