(215) 291-2968 Wednesday - Feb 20, 2019

WOD 050515: Pullup Complex


CROSSFIT NOVEM Push Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% 12 Minute EMOM A. 3 Pullups+2 C2B Pullups+1 Bar Muscle Up (UnBroken if Possible) B. 15 UB Wallballs (20/14) @ 10 Ft   NOVEM BARBELL high

CROSSFIT NOVEM

Push Press
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
3 x @ 70%
3 x @ 75%
3+ x @ 80%

12 Minute EMOM

A. 3 Pullups+2 C2B Pullups+1 Bar Muscle Up
(UnBroken if Possible)
B. 15 UB Wallballs (20/14) @ 10 Ft

 

NOVEM BARBELL

high Hang/pos 1 Sn – work up to easy 5RM,(-5%) x 5, (-10%) x 5
Sn DL – 1 “easy” set of 10, (-5%) x 10, (-10%) x 10
Bench -easy 10RM, (-5%) x 10, (-10%) x 10

 

NOVEM BOOTCAMP

12 Min Infinity Ladder by 3s
Ring Dips
R DB Snatch
Jump Squats
L DB Snatch

*250 m run between each round- does not count toward score

4 Min AMRAP
20 Mountain Climbers (1,2,3…)
20 Doubles or 60 Singles
-1 Min Rest-

4 Min AMRAP
10 Ball Slams
10 Wall Balls

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