(215) 291-2968 Friday - Apr 26, 2019

WOD031717: Open Workout 17.4 – “A 16.4 Rematch!”


CrossFit Novem: Open Workout 17.4 Movement Prep! Conditioning:   13 MIN AMRAP 55 deadlifts (225/155) 55 wall-ball shots (20/10ft)(14/9ft) 55-calorie row 55 handstand push-ups Novem BootCamp: WOD 1: Open Workout 17.4 – BC Style! 13 MIN AMRAP 55 Sumo Deadlift High Pulls (24/16) 55 wall-ball shots (20/10ft)(14/9ft) 55-calorie row 55 handstand push-ups WOD 2:   10

CrossFit Novem:

Open Workout 17.4

Movement Prep!

Conditioning:

 

13 MIN AMRAP
55 deadlifts (225/155)
55 wall-ball shots (20/10ft)(14/9ft)
55-calorie row
55 handstand push-ups

Novem BootCamp:

WOD 1:

Open Workout 17.4 – BC Style!

13 MIN AMRAP
55 Sumo Deadlift High Pulls (24/16)
55 wall-ball shots (20/10ft)(14/9ft)
55-calorie row
55 handstand push-ups

WOD 2:

 

10 MIN AMRAP

30sec Wall Sit

20 Sit Ups

30 Mountain Climbers

50 Double Unders/150 Singles/25 SSD

Novem Barbell Club:

Day 3 
Complex Madness – Snatch Focus
German Snatch
(5-7) x 1 (5 pauses) @ 70-75% – working up to a Max For The Day

Bench Press
(6-8) x 3 @ start at 50% – work up to a 3RM
(you must complete all 3 UB – Go AHAP – no fails)

Back Squat
(6-8) x 3 – start 65% work up to a 3RM
Conditioning
5 Minute AMRAP – with total control
10 Box Jumps (24/20″)
5 Weighted Step Ups @ AHAP
10 Dumbbell Strict Press @ AHAP
(conditioning is not optional and will be done as a class)

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