(215) 291-2968 Thursday - Feb 21, 2019

WOD 062916: 70, 60, 50, 40, 30, 20, 10!


CrossFit Novem: Movement Prep 2 Rounds 10 Walking Lunges 5 Hang Power Cleans 5 Front Squats 5/5 Shoulder Touches (Set up HSPU scalings) 5 Burpee Transitions Conditioning: For Time 800m Run 70 Double Unders (140 s, 35 s,s,d) 60 Walking Lunges (45/25) (1,2,3….) 50 Burpees 40 Front Squats (95/65) 30 Wallballs (20/14) @ 10ft 20

CrossFit Novem:

Movement Prep

2 Rounds

10 Walking Lunges

5 Hang Power Cleans

5 Front Squats

5/5 Shoulder Touches

(Set up HSPU scalings)

5 Burpee Transitions

Conditioning:

For Time

800m Run

70 Double Unders (140 s, 35 s,s,d)

60 Walking Lunges (45/25) (1,2,3….)

50 Burpees

40 Front Squats (95/65)

30 Wallballs (20/14) @ 10ft

20 Cal AD / Cal Row

10 HSPUs (Sub Box)

30 Minute Cap

L1) 400m Run

 

Rx+

60 BB Lunges (Back) (95/65)

40 Thrusters (95/65)

30 Wallballs (25/20) @ 10ft

10 Strict HSPUs

 

Novem BootCamp:

WOD 1:

Clinic – HSPU Starter kit!

A) 3×10 Heavy DB Strict Press

B) 3×10 Pike Push Up on Box

C) 3x 20sec Tripod hold

D) 3x 10 Boat Pose Crunches (*mirroring that HSPU kip)

Finish: Practicing Kicking up to Handstand, or building up from Tripod.

*Those who have handstands can work on the eccentric lower for the HSPU or can work on Kip.

15 Min Cap

WOD 2:

10 Min AMRAP

5 Kick up to Handstand against wall OR 5 Walkouts w/ Push Up

10 alt. pistols

15 pull ups

Novem Barbell Club:

Primer Lifts
Muscle Snatch
(5) x 3 – just the bar – light weight

Do Work
Snatch
Build up to 80% then
(4) x 1 @ 80%

1 Clean Deadlift + 1 High Hang Clean
build up to 70% then
(2) @ 70%
(2) x 2 @ 75%

Snatch Deadlift – USE STRAPS!
build up to 95% then
(2) x 3 @ 100%

Front Squat
build to 85% – then
(2) x 2 @ 75%
(1) x 2 @ 80%

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