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

WOD 100216: Grrrr, Bear Complexes!


CrossFit Novem:  Push Jerk Warmup 5@ barbell 5@50% 5@55% Work Sets 5@75% 4@80% 3@85% 1+@90% *20 Minute Cap Conditioning: 5 RFT 400 Meter Run 5 Bear Complexes (85/55#)   RX+ Bear (95/65#) Novem BootCamp: WOD 1: For Time: 50 Doubles/100 Singles 20 (10/10) KB C&J (16/12kg) 20 Dragonflies 50 Doubles/100 Singles 20 X Sit Ups

CrossFit Novem: 

Push Jerk

Warmup

5@ barbell

5@50%

5@55%

Work Sets

5@75%

4@80%

3@85%

1+@90%

*20 Minute Cap

Conditioning:

5 RFT

400 Meter Run

5 Bear Complexes (85/55#)

 

RX+

Bear (95/65#)

Novem BootCamp:

WOD 1:

For Time:

50 Doubles/100 Singles

20 (10/10) KB C&J (16/12kg)

20 Dragonflies

50 Doubles/100 Singles

20 X Sit Ups (1,2,3…)

20 Goblet Squats

50 Doubles/100 Singles

20 Sit Ups

20 Thrusters

50 Doubles/100 Singles

WOD 2:

Ca$hout

3 90-sec Rounds

Arch/Hollow

*Coach calls out switches back and forth from Arch to Hollow Hold

*30 sec b/n rounds

Novem Barbell Club:

Continue Barbell Programming!

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