(215) 291-2968 Wednesday - Apr 24, 2019

WOD 051915: Coretastic Tuesday!


CROSSFIT NOVEM Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 75% 3 x @ 85% 1+ x @ 90% *15 Minutes 3 Rounds For Total Reps: 1 Minute at Each Station M.E. Calorie Row M.E. Hollow Hold M.E. Sit Ups M.E. Double Unders 1 Minute of

CROSSFIT NOVEM

Press
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
3 x @ 75%
3 x @ 85%
1+ x @ 90%

*15 Minutes

3 Rounds For Total Reps:
1 Minute at Each Station
M.E. Calorie Row
M.E. Hollow Hold
M.E. Sit Ups
M.E. Double Unders
1 Minute of rest between rounds

 

NOVEM BARBELL

Jerk – work up to HS
1×3 80% of that HS
Jerk Dip/Drive – 3 x 4 @ 110%
Push Press – 5×5 @ 70%
Snatch DL – 2@80%, 2@90%, 2×3 @100%, 1×5@90%

 

NOVEM BOOTCAMP

20-15-10-5
Seated DB Press
Lateral Box Step Overs
Pike Push Ups

400 m run between each round (finish with 5 pike push ups)

8 Min Infinity Ladder
by 2s
Turkish Get Ups
Ring Dips
Leg Raise + Pike

*30 Singles or 15 Doubles between each round

 

 

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