(215) 291-2968 Tuesday - May 21, 2019

WOD 081216: Broad Jump Burpees!


CrossFit Novem: Push Press Warmup 5@45lbs 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% 17 Minute Cap  Conditioning: 14 Minute AMRAP 400m Run 25 ft Broad Jump Burpees 10 GTO (135/95)   Rx+ 400m Run 25ft HS Walk 10 GTO (155/105) Novem BootCamp: WOD 1: 8 Min AMRAP 10 Push Jerks (15/25#) 20 Russian Twists (1,2,3…)

CrossFit Novem:

Push Press

Warmup

5@45lbs

5@50%

5@55%

Work Sets

5@60%

5@70%

5+@75%

17 Minute Cap 

Conditioning:

14 Minute AMRAP

400m Run

25 ft Broad Jump Burpees

10 GTO (135/95)

 

Rx+

400m Run

25ft HS Walk

10 GTO (155/105)

Novem BootCamp:

WOD 1:

8 Min AMRAP

10 Push Jerks (15/25#)

20 Russian Twists (1,2,3…)

20 Box Jumps Overs

*400 m Run after each round (finish w 400 m)

WOD 2:

2 Min M.E.

Frog Jumps

-1 Min Rest-  

2 Min M.E.

Push Ups

-1 Min Rest-

2 Min M.E.

V Ups

THEN:

400 Run & Retest

Novem Barbell Club:

Continue Barbell Programming!

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