(215) 291-2968 Tuesday - May 21, 2019

WOD 022315 Pistol Ladder


CROSSFIT NOVEM Front Squat 6@55-65% 6@75% 4@85% 3@90% WOD 9 Minute AMRAP, laddering up by 3s 3 Hang Power Cleans (135/95#) 3 Wall Ball Shots (20/14#) 10 Ft 3 Alt. Pistols 6 Hang Power Cleans (135/95#) 6 Wall Ball Shots (20/14#) 10 Ft 6 Alt. Pistols Etc…   NOVEM BARBELL Snatch – 2@70,2@75,1@80,1@85 C&J –

CROSSFIT NOVEM

Front Squat
6@55-65%
6@75%
4@85%
3@90%

WOD

9 Minute AMRAP, laddering up by 3s

3 Hang Power Cleans (135/95#)
3 Wall Ball Shots (20/14#) 10 Ft
3 Alt. Pistols
6 Hang Power Cleans (135/95#)
6 Wall Ball Shots (20/14#) 10 Ft
6 Alt. Pistols
Etc…

 

NOVEM BARBELL

Snatch – 2@70,2@75,1@80,1@85
C&J – 2@70,2@75,1@80,1@85
back squat – 2 @ 75%, 2 @ 80%, 1@ 85%

 

 

NOVEM BOOTCAMP

7 RFT
7 Hand Release Burpee Wall Balls
7 Seated DB Strict Press
7 Straight Leg Sit Ups
7/7 Shoulder Touches

6 Min EMOM
Buy In: 6/6 Russian Twists
Rest of Min: ME Squats

 

 

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