(215) 291-2968 Sunday - Mar 24, 2019

WOD 091515: 5 Little AMRAPs


CROSSFIT NOVEM German Cleans 5 Sets (3 Count at Each Position) Floor – Knee Knee – Mid Thigh Mid Thight – Power Snatch Power Snatch  – Bottom of Squat Squat – Power Position Stand Tall *15 Minutes 5 Rounds 3 Minute AMRAP 90 Seconds of Rest Between Rounds 10 Hang Power Cleans  (135/95#) 5 Burpee

CROSSFIT NOVEM

German Cleans

5 Sets

(3 Count at Each Position)

Floor – Knee

Knee – Mid Thigh

Mid Thight – Power Snatch

Power Snatch  – Bottom of Squat

Squat – Power Position

Stand Tall

*15 Minutes
5 Rounds 3 Minute AMRAP

90 Seconds of Rest Between Rounds

10 Hang Power Cleans  (135/95#)

5 Burpee Box Jump-Overs (24/20”)
5 Toes to Bar

 

NOVEM BOOTCAMP

Alternating Tabatas

Calorie Row and Mountain Climbers (1,2,3…)

DB Snatch and Singles or Doubles

Wall Balls and Crab Crunches

Ring Push Ups and Single Leg Skip Lunges

Cash Out

4 Rounds

20 sec Boat Pose

20 sec Hollow Hold

20 sec Rest

 

NOVEM BARBELL

Hang Sn (2-3inches BELOW knee) 5 x 1
Pwr cln + Power Jerk + Jerk – 5 x 1 @>65%
BTN PushPress – 5 x 3 @ 75%

 

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo