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

WOD 072515: CrossFit & Bootcamp Combined WODs!


CrossFit Novem & Novem BootCamp Teams of 2 20 MIN AMRAP Stadium Style Relay 5 Pull Ups 10 Thrusters (CF: 95/65; BC: DB or scale barbell) 15 KB Swings (24/16) 20 Sit Ups Buy In at the start, and then again at the 5, 10, and 15 min marks team does a weighted 200 m run

CrossFit Novem & Novem BootCamp

Teams of 2
20 MIN AMRAP
Stadium Style Relay

5 Pull Ups
10 Thrusters (CF: 95/65; BC: DB or scale barbell)
15 KB Swings (24/16)
20 Sit Ups

Buy In at the start, and then again at the 5, 10, and 15 min marks team does a weighted 200 m run (one weight for the whole team)

Cash Out
Teams of 4
Relay Race for Time (30 ft for each movement)
Each Team Member:
One pass interval sprints (suicides)
Down and Back OHWL
Down and Back Burpee Broad Jumps

Novem Barbell Club:

“Double stimulation” (CNS + muscle)

rep scheme same for Snatch and C&J warm up to 88%-90% for 1, then drop to 75% for as many reps as possible (double or tripple or quad?) complete this rotation 3 times (ie: will hit 90% 3 times + 3 sets of doubles/triples

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