(215) 291-2968 Friday - Apr 26, 2019

WOD 020516: Pullups Swings Squats


CrossFit Novem: Strength: Back Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: For Time: 16 -12 -8 – 4 Pull Ups 24 – 18 – 12 – 6 Kettle Bell Swings (24/16kg) 32 – 24 –

CrossFit Novem:

Strength:

Back Squat

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

3 x @ 70%

3 x @ 75%

3+ x @ 80%

Conditioning:

For Time:

16 -12 -8 – 4

Pull Ups

24 – 18 – 12 – 6

Kettle Bell Swings (24/16kg)

32 – 24 – 16 – 8

Air Squats

Novem BootCamp:

WOD 1:

10 Minute AMRAP

Ladder Up by 2’s

OHWL (1,2,3..)

Straight Leg Situps

Ring Pushups

WOD 2:

10 Minute AMRAP

10 DB Push Press

5 L RDL w/ Lunge

10 Ring Dips

5 R RDL w/Lunge
Cashout

100 Partner Situps

Novem Barbell Club:

Snatch and Clean & Jerk

1 x @ 80%

1 x @ 82%

1 x @ 84%

(3) 1 x @ 87%

Snatch Shrug

(3) 5 x @ 118-122% – use straps!

(2) 4 x @ 118-122%

RDL

(5) 4 x @ 76% – 1RM Clean

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo