(215) 291-2968 Tuesday - Dec 11, 2018

WOD111116: Friendship & Farmer Carry!


CrossFit Novem: Super Set: 1A) 5RM Pause Back Squats 5-7 Sets to find a 5RM   1B) 5RM Strict Press – (no racks, take from the floor – clean it up) 5-7 Sets to find a 5RM *20 Minute Time Cap Conditioning: 12 Minute AMRAP 200 Meter Farmers walk (24/16kg) x1 15 Push Press (95/65#)

CrossFit Novem:

Super Set:

1A) 5RM Pause Back Squats

5-7 Sets to find a 5RM

 

1B) 5RM Strict Press – (no racks, take from the floor – clean it up)

5-7 Sets to find a 5RM

*20 Minute Time Cap

Conditioning:

12 Minute AMRAP

200 Meter Farmers walk (24/16kg) x1

15 Push Press (95/65#)

25 KB Swings (24/16kg)

 

RX+

Farmers walk KB (24/16kg) x2

P.P. (115/75#)

25 Russian KB Swing (32/24kg)

Novem BootCamp:

WOD 1:

EMOM

4 Rounds

A) 15 Pike Jumps

B) 12 Shoulder Touches

C) 9 Med Ball Cleans

D) 6 Inchworms

E) 3 Dragonflies w/ 10sec release to ground

*30 sec Hollow Hold b/n Rounds

WOD 2:

Stretch!

Novem Barbell Club:

Continue Barbell Programming!

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