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

WOD 041915: GTO Sunday


CROSSFIT NOVEM Push Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% For Time 27 Pull Ups 10 GTOH (115/75#) 21 Pull Ups 10 GTOH (125/85#) 15 Pull Ups 10 GTOH (135/95#) 9 Pull Ups   NOVEM BARBELL

CROSSFIT NOVEM

Push Press
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
5 x @ 60%
5 x @ 70%
5+ x @ 75%

For Time
27 Pull Ups
10 GTOH (115/75#)
21 Pull Ups
10 GTOH (125/85#)
15 Pull Ups
10 GTOH (135/95#)
9 Pull Ups

 

NOVEM BARBELL

Snatch – HS or 85%
C&J – 4 singles @ 85%
RDL/Stiff leg DL 5 x 3

 

NOVEM BOOTCAMP

15 Min AMRAP
3 Man Makers
6 L Single Leg RDL into Backwards Lunge
9 Toes Thru Rings
6 R Single Leg RDL into Backwards Lunge
3 Single Single Double Knee Tucks

3 Rounds

2 Min AMRAP

100 ft Shuttle Run
15 Squats

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo