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

WOD 101315: Sprint WOD


CrossFit Novem:  Strength: Push Jerk 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: 5 Rounds 200 Meter Run 5 Push Press (95/65#) 10 Burpees over the bar Novem

CrossFit Novem:

 Strength:

Push Jerk

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:

5 Rounds

200 Meter Run

5 Push Press (95/65#)

10 Burpees over the bar

Novem BootCamp:

WOD 1:

5 Min AMRAP

10/10 Russian Twists

10 Sit Up and Press

-1 min rest-

5 Min AMRAP

10/10 Speed Skaters

10 Drop Squats

WOD 2:

6 Min EMOM

Buy In: 5 Toes to Bar

Rest of Min: KB Swings

-1 min rest-

6 Min EMOM

Buy In: 10 Wall Balls

Rest of Min: Side Lying V Ups

Novem Barbell Club:

30 min free / squat time

Mid Hang Snatch 4 rep – heavy as possible.

Clean Pull – MAX, then 2 @ 90%, 3 @ 85%

3 sets of shoulder rehab (X-over) or YTWs

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo