(215) 291-2968 Wednesday - May 22, 2019

WOD 052715: When the weather gets warmer we work harder!


CROSSFIT NOVEM Back Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% *15 Minutes For Time 50 Double Unders 20 Thrusters (95/65) 50 Double Unders 10 Thrusters 5 Rope Climbs 10 Back Racked Lunges (95/65) (1,2,3…) 50 Double

CROSSFIT NOVEM

Back Squat
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
5 x @ 60%
5 x @ 70%
5 x @ 80%

*15 Minutes For Time
50 Double Unders
20 Thrusters (95/65)
50 Double Unders
10 Thrusters
5 Rope Climbs
10 Back Racked Lunges (95/65)
(1,2,3…)
50 Double Unders
20 Backed Racked Lunges (1,2,3…)
50 Double Unders

 

NOVEM BARBELL

High Hang Sn doubles
work to max for the day
Bench Press – 3 x 5 AHAP
Clean DL- 2@80%, 2@90%, 2×3 @100%, 1×5@90%

 

NOVEM BOOTCAMP

4 RFT
10 Ring Rows
10 KB Swings
10 Goblet Squats
10 Lateral Hops (1,2,3…)
250 m run
*30 sec plank between each round- finish with round 4 250 m run 60 sec-45 sec-30 sec-15 sec
V Ups
Supermans
Sit Ups
Hollow Hold (do not count in score)

15 seconds between movements and rounds

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