(215) 291-2968 Friday - May 24, 2019

WOD 061814: My Back Squat Could Beat Up Your Back Squat!!


Crossfit Novem Back Squat 5 @ 75% 3 @ 85% 3 x 1 @ 100+ 3 RFT 25 Walking Lunges 20 Rings Rows 60 Second Plank Hold 20 Box Jumps (24/20”) 20 KBSDLHP (24/16kg) Novem Bootcamp Tabatas! 8 Rounds each station, 1min rest between stations.  counting total reps Cal Row Knees to Elbow in Plank

Crossfit Novem

Back Squat

5 @ 75%

3 @ 85%

3 x 1 @ 100+

3 RFT

25 Walking Lunges

20 Rings Rows

60 Second Plank Hold

20 Box Jumps (24/20”)

20 KBSDLHP (24/16kg)

Novem Bootcamp

Tabatas!

8 Rounds each station, 1min rest between stations.  counting total reps

Cal Row

Knees to Elbow in Plank

Goblet Squats

Situp and Press

Lateral Box Step Overs

Novem Barbell

snatch

3×3 @70% 3×2 @ 75%

Cln Complex – 5 sets, start @ 65%

Cln pull + hang cln + 2 front sqts + jerk

Clean DL-

2@80%, 2@90%, 2×3 @100%, 1×5@90%

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Example Patterns

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