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

WOD012017: Bottom’s Up!


CrossFit Novem:  Super Set: 1A) Back Squats (5) x 10 @ 50%   1B) 1 Arm KB OHS Squat (5) x 5/5 @ AHAP *If KBs are too heavy use Dumbbell* Conditioning: 10 Minute AMRAP 25 Box Jump Overs (20”) 25 Wall Balls (20/14#) 10ft *20 Hollow Racks After Each Round   RX+ Instead of

CrossFit Novem: 

Super Set:

1A) Back Squats

(5) x 10 @ 50%

 

1B) 1 Arm KB OHS Squat

(5) x 5/5 @ AHAP

*If KBs are too heavy use Dumbbell*

Conditioning:

10 Minute AMRAP

25 Box Jump Overs (20”)

25 Wall Balls (20/14#) 10ft

*20 Hollow Racks After Each Round

 

RX+

Instead of Wall Balls do, 25 Thrusters (95/65#)

Novem BootCamp:

WOD 1:

12 Min AMRAP

(25ft/25ft) Bottom’s Up Waiter’s Walk

10 V-Ups

20 Jumping Lunges

10 Strict Press (25/15#)

WOD 2:

12 MIN AMRAP

20 Sumo Deadlift High Pull (24/16kg)

30sec Hollow Hold

20 Box Jumps

Novem Barbell Club:

Tall Snatch
(3) x 3 just as a warm up

Snatch
(1) x 2 @ 70%, (1) x 2 @ 75%, (1) x 2 @ 80%, (1) x 1 @ 85%
(3) x 1 @ 90%

Clean and Jerk
(1) x 1+1 @ 70%, (1) x 1+1 @ 75%, (1) x 1+1 @ 80%, (1) x 1+1 @ 85%
(3) x 1+1 @ 90%

Back Squat
warm up to 78% then
(1) x 3 @ 78%, (1) x 3 @ 83%, (1) x 3 @ 88%, then drop set
(1) x 75% as an AMRAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo