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

WOD 101415: One last PR!


CrossFit Novem: Strength: MAX OUT MAKE UP! Warm up sets: 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ * 20 Minute Cap * Conditioning: 6 Minute AMRAP 10 Toes To Bar 20 KB Front Racked Step-Ups (20”)

CrossFit Novem:

Strength:

MAX OUT MAKE UP!

Warm up sets:

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

* 20 Minute Cap *

Conditioning:

6 Minute AMRAP

10 Toes To Bar

20 KB Front Racked Step-Ups (20”) (24kg/16kg)

– 1KB per person.

– 90 seconds rest –

6 Minute AMRAP

10 Hand Release Push Ups

20 Wall Ball Shots (20/14#) 10 ft

Novem BootCamp:

WOD 1:

10-20-30-20-10

Burpees

Shoulder Touches

*250 m Run after each round

(should end on 250 run)

Cash Out:

Tabata

Sit Ups

Novem Barbell Club:

30 min free / squat time

Sn Pull + Sn + OHS – 2 sets @ 65, 1 @ 70, 1 @ 75%

Conventional or Sumo Dead Lift – 7 sets of 2 reps @ 65-75%

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