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

WOD 020816: Ready to Work?


CrossFit Novem: Strength: Front Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 5 RFT 5 Power Cleans (135/95) 10 Burpees 10 C2B Pullups Novem BootCamp: WOD 1: Turkish Getup 20 Minute Work Up to Heavy Single

CrossFit Novem:

Strength:

Front Squat

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

3 x @ 70%

3 x @ 75%

3+ x @ 80%

Conditioning:

5 RFT

5 Power Cleans (135/95)

10 Burpees

10 C2B Pullups

Novem BootCamp:

WOD 1:

Turkish Getup

20 Minute

Work Up to Heavy Single

WOD 2:

TABATA Things

8 Rounds 20S of Work 10S of Rest

ME Jumping Squats

ME DB Press on Box (Sitting)

ME In and Outs

ME KB SDLHP

 

1 Minute Rest After Each movement

Novem Barbell Club:

Mid-Hang Snatch

(4) 2 x @ 65%

Jerk From Blocks

(4) 2 x @ 75%

Clean Pull (3″ deficit)

(3) 3 x @ 83%-85%

Back Squat

(5) 2 x @ 80%

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Example Patterns

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