(215) 291-2968 Friday - Apr 26, 2019

WOD 100615: The New Pushup


CrossFit Novem: Strength: Push Press Warm up sets: 1 x 5 @ w/Bar 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 10 Minute AMRAP laddering up by 5’s KB Swings (24/16kg) Hand Release Push Ups *After

CrossFit Novem:

Strength:

Push Press

Warm up sets:

1 x 5 @ w/Bar

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

Conditioning:

10 Minute AMRAP laddering up by 5’s

KB Swings (24/16kg)

Hand Release Push Ups

*After every round 200 Meter Run

Novem BootCamp:

WOD 1:

For Time

Mile Run

WOD 2:

8 Min EMOM

Buy In A: 5 Bird Dog Push Ups

Rest of A: Mountain Climbers (1,2,3…)

Buy In B: 5/5 X Sit Ups

Rest of B: Wall Balls

-90 sec rest-

8 Min EMOM

Buy In A: 5 Pull Ups

Rest of A: Shoulder Touches (1,2,3…)

Buy In B: 5 Toes thru Rings

Rest of B: Speed Skaters (1,2,3…)

Novem Barbell Club:

30 min free / squat time

(2)Snatch Pull + (1) HangSn – 2 sets @ 65%, 2 sets @ >70%

Hang Clean & Jerk – work to heavy triple

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