(215) 291-2968 Saturday - Feb 23, 2019

WOD022717: Max Effort Handstand Push Ups!


CrossFit Novem:  Front Squat Wave 3@75% 1@80% 3@75% 1@83% 3@75% 1+@85% 20 Minute Cap Conditioning: 12 Minute EMOM Odd: 15 V-Ups Even: ME HSPUs Score is HSPU   Rx+ Odd: 20 T2B Even: ME Strict HSPU   Cashout Tabata 8 Rds 20s On/10s off Burpees   Hybrid Class 16 Min AMRAP 4 20sec Eccentric Push

CrossFit Novem: 

Front Squat Wave

3@75%

1@80%

3@75%

1@83%

3@75%

1+@85%

20 Minute Cap

Conditioning:

12 Minute EMOM

Odd: 15 V-Ups

Even: ME HSPUs

Score is HSPU

 

Rx+

Odd: 20 T2B

Even: ME Strict HSPU

 

Cashout

Tabata

8 Rds 20s On/10s off

Burpees

 

Hybrid Class

16 Min AMRAP

4 20sec Eccentric Push Ups (SLOW LOWER!)

12 Goblet Squat & Lunge (24/16kg)

28 Mountain Climbers

 

WOD 2

12 Minute EMOM

Odd: 15 V-Ups

Even: ME HSPU

Score is HSPU

Novem BootCamp:

WOD 1:

16 Min AMRAP

4 20sec Eccentric Push Ups (SLOW LOWER!)

12 Goblet Squat & Lunge (24/16kg)

28 Mountain Climbers

WOD 2:

3 Round for Reps:

1 Min M.E. Doubles/Singles

1 M.E. Sit Ups

1 Min M.E. Doubles/Singles

1 Min M.E. Pike Knee to Elbow

30 Sec Rest

Score = Total & Burpees

Novem Barbell Club:

Day 1
Complex Madness – Snatch Focus
1 Snatch + 1 Snatch Balance + 1 OHS
(5) x starting 55% – working up to a Max For The Day

Bench Press
(6) x 8 @ 65-75%
(you must complete all 8 UB – Go AHAP – no fails)

Back Squat
(6-8) x 4 – start 65% work up to a 4RM

Conditioning
5 Minute AMRAP – with total control
10 Box Jumps (24/20″)
5 Weighted Step Ups @ AHAP
10 Dumbbell Push Jerks @ AHAP
(conditioning is not optional and will be done as a class)

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