(215) 291-2968 Monday - Feb 18, 2019

WOD040917: Everybody Run!


CrossFit Novem:  Press Test 5 x @ Barbell 5 x @ 50% 3 x @ 60% 3 x @ 70% 2 x @ 80% 2 x @ 90% 1 x @ 95% 1+ x @ 100% The last set is an AMRAP until failure *15 Minutes Conditioning: For Time: Start 800 Meter Run / 1000

CrossFit Novem:

 Press Test
5 x @ Barbell
5 x @ 50%
3 x @ 60%
3 x @ 70%
2 x @ 80%
2 x @ 90%
1 x @ 95%
1+ x @ 100%
The last set is an AMRAP until failure
*15 Minutes

Conditioning:

For Time:
Start
800 Meter Run / 1000 Meter Row
21-15-9
A) Thrusters (95/65#)
B) Strict Pull Ups
C) Kipping Ring Dips
Finish
800 Meter Run / 1000 Meter Row

*25 Minute Time Cap

RX+

For Time:
Start
800 Meter Run / 1000 Meter Row
21-15-9
Cleans (135/95#)
Ring Dips
Finish
800 Meter Run / 1000 Meter Row

 

Novem BootCamp:

WOD 1:

4 RFT

400 m Run

4 Dive Bomber Push Ups

8 Step Up + Back Lunge (add weight!)

12 Thrusters (25/15#)

16 V-Ups

WOD 2:

Ca$hout

3 Rounds:

30 sec Boat Pose

1 Min Burpees

30 sec Hollow Hold

1 Min Rest

*Score is total Burpees

Novem Barbell Club:

Continue Barbell Programming!

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