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

WOD 090616: Get it Overhead!


CrossFit Novem: Overhead Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 3@70% 3@75% 3+@80% *17 Minute Time Cap Conditioning: 8 Minute AMRAP 10 Power Snatches (115/75) 20 OHWL (45/25) (1,2,3…)   Optional Cashout 10 Rounds 100m Sprint 1:1 Work/Rest Ratio   Rx+ 10 Power Snatches (135/95) Back Racked BB Lunges (1,2,3..) Novem BootCamp: WOD 1:

CrossFit Novem:

Overhead Squats

Warmup

5@ barbell

5@50%

5@55%

Work Sets

3@70%

3@75%

3+@80%

*17 Minute Time Cap

Conditioning:

8 Minute AMRAP

10 Power Snatches (115/75)

20 OHWL (45/25) (1,2,3…)

 

Optional Cashout

10 Rounds

100m Sprint

1:1 Work/Rest Ratio

 

Rx+

10 Power Snatches (135/95)

Back Racked BB Lunges (1,2,3..)

Novem BootCamp:

WOD 1:

3 Rounds For Time

15 Push Ups

30 Kettle Bell Swings

60 Air Squats

*50 Double Unders or 100 Singles b/n Rounds

*End on Squats

*15 Minute Time Cap

WOD 2:

M.E. EMOM

2 Rounds

A) Calorie Row

B) Sit Up & Press

C) Weighted Step Ups

D) Pull Ups

E) SSD Knee Tucks

-1 Min Rest B/N Rounds-

Novem Barbell Club:

Day 2
2 BTN Jerk + 1 Jerk
use 70% of your best Complex from the past 2 weeks
(5) 1+1+1 @ 70%
3 Push Press + 1 Power Jerk
use 70% of your best Complex from the past 2 weeks
(4) 3+1 @ 70%
Pause Back Squat
(4) x 3 @ 65%

Conditioning – Super Set not For Time
1A 3 x 3/3 Weighted Step Up (20″) @ 85% last week
1B 3 x 10 ABDS

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo