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

WOD 082415: Who you callin Fran!


CrossFit Novem: Strength: Back Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: For Time: 21 Thrusters (95/65#) 21 Russian KB Swings (32/24kg) 50 Double Unders 15 Thrusters (95/65#) 15 Russian KB Swings (32/24kg) 50 Double Unders

CrossFit Novem:

Strength:

Back Squat

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5 x @ 80%

Conditioning:

For Time:

21 Thrusters (95/65#)

21 Russian KB Swings (32/24kg)

50 Double Unders

15 Thrusters (95/65#)

15 Russian KB Swings (32/24kg)

50 Double Unders

9 Thrusters (95/65#)

9 Russian KB Swings (32/24kg)

50 Double Unders


Novem BootCamp:

WOD 1:

20 Min EMOM

A: 10 Cal Row

B: 2 30 ft Suicide Sprints

C: 15 Ball Slams

D: 10/10 Side Lying V Ups

Cash Out

Tabata

20 sec Sit Ups

10 sec Hollow Hold

Novem Barbell Club:

Block Sn Pull + Sn (mid thigh) 3 sets @ 65%, 2 sets @ 70%

Block Cln Pull + Cln (mid thigh) 3 sets @ 65%, 2 sets @ 70%

Rows -any variation; pendlay, bent over, ring row 4×8

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo