(215) 291-2968 Wednesday - May 22, 2019

WOD 090415: What can you do in a Minute?


CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 16 Minute EMOM 10 (5/5) Alt Pistols 10 Burpees 5 Clean & Jerks (135/95) 15 T2B Novem BootCamp: WOD 1: 3 RFT 800 m

CrossFit Novem:

Strength:

Bench Press

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 75%

3 x @ 85%

1+ x @ 90%

Conditioning:

16 Minute EMOM

  • 10 (5/5) Alt Pistols
  • 10 Burpees
  • 5 Clean & Jerks (135/95)
  • 15 T2B

Novem BootCamp:

WOD 1:

3 RFT

800 m Run

10 Toes to Bar

20 Wall Balls

30 Cross Body Plank K2E (1,2,3…)

WOD 2:

6 Min AMRAP

10 Ball Slams

10 Sit Up + OH Press

10 Frog Jumps

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