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

WOD 121511: Box Jump Burpee Push Jerk Wallball Shot


We wanted to kick off our Thursday with Push Jerks sets across.  The Push Jerk is a movement that not only involves strength but also technique.  Make sure that you fully extend your hips BEFORE landing in a quarter squat.  This will ensure that you maximum full power from the dip and drive.  We have

We wanted to kick off our Thursday with Push Jerks sets across.  The Push Jerk is a movement that not only involves strength but also technique.  Make sure that you fully extend your hips BEFORE landing in a quarter squat.  This will ensure that you maximum full power from the dip and drive.  We have seen some great improvement from all our members so keep it up!  For the WOD we did a quick couplet of Wallballs and Box Jump Burpees!  It is great to see that almost all of our folks went prescribed on the workout!

Don’t forget that we will be closed on Christmas Day and New Years Day!  There is also a CrossFit competition coming up and Team Novem will have many members that are going to the event.  There is still time to sign up to compete or just come to cheer everyone on!!!

Strength

Push Jerks

5-5-5

Sets Across

WOD

18-12-6

Wallballs (20/14)

Burpee Box Jumps (24/20)

 

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