(215) 291-2968 Wednesday - May 22, 2019

WOD 112014: It takes 3 to make it out-a-sight!


CrossFit Novem: Strength: Snatch Complex 1 Snatch Deadlift + 1 High Hang Snatch + 2 Overhead Squats Conditioning: 5 Minute AMRAP 5 SAntches (115/80#) 50 Double Unders – 1 minute rest – 5 Minute AMRAP 15 KB Swings (24/16kg) 50 Double Unders – 1 minute rest – 5 Minute AMRAP 5 Strict Pull Ups 50

CrossFit Novem:

Strength:

Snatch Complex

1 Snatch Deadlift + 1 High Hang Snatch + 2 Overhead Squats

Conditioning:

5 Minute AMRAP

5 SAntches (115/80#)

50 Double Unders

– 1 minute rest –

5 Minute AMRAP

15 KB Swings (24/16kg)

50 Double Unders

– 1 minute rest –

5 Minute AMRAP

5 Strict Pull Ups

50 Double Unders

Novem BootCamp:

WOD 1:

15 Minute EMOM

buy in 3 burpees

0-5 minutes KB Swings

6-10 minutes Wall Ball Shots

11-15 minutes Lateral Box Step Overs

Cash Out:

For Time

Partner Weight Toss Sit Ups

Novem Barbell:

Clean DL 1×3@70%, 1×3@80%, 1×3+(AMRAP)@90%
Snatch – 3 x1 @ 70%, 2 x 1 @ 75%, 2×1 @ 85%
C&J – 3 x1 @ 70%, 2 x 1 @ 75%, 2×1 @ 80%
“PLANK TAPS” 3×5(per side) : elbow,other elbow, nose = 1 rep
immediately after; sphinx pose or up-dog to stretch abs

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