(215) 291-2968 Wednesday - Apr 24, 2019

WOD 080414: Didn’t Mama Teach You Not To Climb On The Walls!!??


Crossfit Novem Push Jerks 8@65% 6@75% 4@85% 3@90-95% or new 3rm 10min AMRAP 2 Wall Climbs 5 Power Cleans (135/95) 4 Wall Climbs 5 Power Cleans 6 Wall climbs 5 Power Cleans… Sub for Wall Climb = 2 Pushups, 4 Mt. Climbers (1,1,2,2…) Novem Bootcamp Max Effort Monday!!! 2min for each movement, going for max

Crossfit Novem

Push Jerks

8@65%

6@75%

4@85%

3@90-95% or new 3rm

10min AMRAP

2 Wall Climbs

5 Power Cleans (135/95)

4 Wall Climbs

5 Power Cleans

6 Wall climbs

5 Power Cleans…

Sub for Wall Climb = 2 Pushups, 4 Mt. Climbers (1,1,2,2…)

Novem Bootcamp

Max Effort Monday!!!

2min for each movement,

going for max reps. 90sec

Rest between rounds

Pushups

50ft Shuttle Runs

Air Squats

Ring Rows

Double Unders/Singles

Wall Balls

Lateral Plank Walk

Step Back Lunges

Novem Barbell

Clean 5×3 @ >65%

Hang Sn (below knee) 5×2 @ 60%

(3)SnPP + (2)OHS – 4 sets @ 65%

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