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

WOD 072716: Interval or AMRAP?


CrossFit Novem: Press Warm up sets: 5 Reps w/ Bar 5 x @ 50-55% Work Sets: 4 x @ 65% 3 x @ 75% 3 x @ 85% 3 x @ 90% 3 x @ 95%+ or find a New 3, 2,or 1RM 17 Minute Cap Conditioning: 7 Rounds Every 2 Minutes 12 Push Press

CrossFit Novem:

Press

Warm up sets:

5 Reps w/ Bar

5 x @ 50-55%

Work Sets:

4 x @ 65%

3 x @ 75%

3 x @ 85%

3 x @ 90%

3 x @ 95%+

or find a New 3, 2,or 1RM

17 Minute Cap

Conditioning:

7 Rounds

Every 2 Minutes

12 Push Press (115/75)

10 Goblet Squats (24/16)

8 Box Jumps (24/20)

Total Reps: 210

 

Rx+

12 Push Press (135/95)

10 Alt Pistols

8 Box Jumps (30/24)

Novem BootCamp:

WOD 1:

3 RFT

800 m Run

10 Ball Slams

20 Sit Ups

Wall Balls

*20 Min Cap

WOD 2:

6 Min EMOM

Buy In: 4 Alt Pistols

Rest of Min: X Sit Ups (1,2,3…)

Novem Barbell Club:

Primer Lifts
Tall Clean
(5) x 3 – just the bar – light weight

Tall Jerk
(5) x 3 – PVC- just the bar – light weight

Do Work
Clean & Jerk
build up to a heavy Single
then – (3) 1+1 x @ 80%

Snatch
build up to a heavy Single
then – (3) 1 x @ 80% of the days best

Pause Back Squats
Warm up to 75% then –
(3) x 3 @ 75% (3 count in the bottom)

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