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

WOD021117: A Swell Day for a (Wall) Walk!


CrossFit Novem: Movement Prep: 10 Handstand Shift & Lift 5 Russian KB Swings 20 Dubs or 20 Singles 3 Tempo Ring Rows (1:1:3) Conditioning: 20 Rounds (10 Each partner) Partner Relay 90 secs to complete 1 round 1 Wall Walk 10 Russian KB Swings (24/16kg) 20 Doubles/40 Singles M.E. Ring Rows   *score will be

CrossFit Novem:

Movement Prep:

10 Handstand Shift & Lift

5 Russian KB Swings

20 Dubs or 20 Singles

3 Tempo Ring Rows (1:1:3)

Conditioning:

20 Rounds (10 Each partner)

Partner Relay

90 secs to complete 1 round

1 Wall Walk

10 Russian KB Swings (24/16kg)

20 Doubles/40 Singles

M.E. Ring Rows

 

*score will be based on Ring Row Total.

Each athlete is responsible for keeping track of their own ring rows. The total will come at the end of the workout.

*Total time 30 Minutes 

Novem BootCamp:

WOD 1:

Team DECK OF CARDS!!!

Clubs: Thrusters (30/20#)

Diamonds: Sit Ups

Spades: Walk Outs

Hearts: Box Jump Burpees

Aces: 6 alternating Tire Flips

 

Jacks: 11 reps

Queens: 12 Reps

Kings: 13 Reps

*If any deck has a joker hidden in it: 30 sec Wall sit!

35 Min cap

Novem Barbell Club:

Day 4 (2/11)
Primer Lifts
Tall Jerk=
(5) x 3 – PVC- just the bar – light weight

Do Work
1 Front Squat + 1 Jerk
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

1 Snatch High Pull + 1 Hang Snatch (at knee)
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

Power Clean
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

Back Squat
build to 80%
(3) 3 x @ 80%

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