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

WOD 041916: Peak Week Continues


CrossFit Novem: Strength: Clean & Jerk Work up to Heavy Single or 1 Rep Max Conditioning: For Time 30 Hang Squat Clean and Jerk (135/95) *Each Time you Drop the Bar you have to Run 200m. Novem BootCamp: WOD 1: 60 sec-45 sec-30 sec KB Swings Push Ups Tire Flip + Hop Thru Toes to

CrossFit Novem:

Strength:

Clean & Jerk

Work up to Heavy Single or 1 Rep Max

Conditioning:

For Time

30 Hang Squat Clean and Jerk (135/95)

*Each Time you Drop the Bar you have to Run 200m.

Novem BootCamp:

WOD 1:

60 sec-45 sec-30 sec

KB Swings

Push Ups

Tire Flip + Hop Thru

Toes to Bar

Ball Slams

Russian Twists

Jumping Lunges (1,2,3…)

SSD Knee Tucks

*no rest bw movements, 1 min bw rounds.

WOD 2:

Skill Work: Pull Ups

A) 3 x 5 Beat Swings

B) 3 x 10 sec Mod Dragonflies

C) 5 x 10 sec Hold at top + 5 sec eccentric Pull Ups

D) 5×5 Pull Ups

Novem Barbell Club:

Snatch
warm up to…
(5) 1 x @ 75%
Clean & Jerk
warm up to…
(4) 1 x @ 80%

 

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