(215) 291-2968 Monday - Feb 18, 2019

WOD 092516: Fun on a SUNday!


CrossFit Novem: Press Warmup 5@ barbell 5@50% 5@55% Work Sets 5@75% 4@80% 3@85% 1+@90% *20 Minute Cap Conditioning: 10 Minute AMRAP Ladder Up By 1, 2, 3 Thruster (115/75) C2B Pullups Lateral Box Jump Over (20)   RX+ Cluster (139/95) Bar Muscle Ups Lateral Burpee Box Jumps (20) Novem BootCamp: WOD 1: Bootcamp “Danny” 20

CrossFit Novem:

Press

Warmup

5@ barbell

5@50%

5@55%

Work Sets

5@75%

4@80%

3@85%

1+@90%

*20 Minute Cap

Conditioning:

10 Minute AMRAP

Ladder Up By 1, 2, 3

Thruster (115/75)

C2B Pullups

Lateral Box Jump Over (20)

 

RX+

Cluster (139/95)

Bar Muscle Ups

Lateral Burpee Box Jumps (20)

Novem BootCamp:

WOD 1:

Bootcamp “Danny”

20 Min AMRAP

30 Box Jumps

20 Push Press (35/20#)

30 Pull Ups

WOD 2:

Ca$hout

Double Under Tabata!

Or Singles.

Novem Barbell Club:

Continue Barbell Programming!

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Example Patterns

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