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

WOD041117: Fight Gone Bad!


CrossFit Novem: Movement Prep 2 Rounds 5 Wall Balls 5 SDLHP w/ BB empty (load on round 2) 5/5 Step Ups (Box Jump on round 2) 5 Push Press w/ BB empty (load round 2) Conditioning: Fight Gone Bad 3 RFT – 1 Minute at Each Station 1 Minute Rest Between Rouds Score is total

CrossFit Novem:

Movement Prep
2 Rounds
5 Wall Balls
5 SDLHP w/ BB empty (load on round 2)
5/5 Step Ups (Box Jump on round 2)
5 Push Press w/ BB empty (load round 2)

Conditioning:

Fight Gone Bad
3 RFT – 1 Minute at Each Station
1 Minute Rest Between Rouds
Score is total reps per round
(A) Wall Ball (20/14#) 10ft
(B) Sumo Deadlift High Pull (75/55#)
(C) Box Jumps (20″)
(D) Push Press (75/55#)
(E) Calorie Row
*17 Minutes

Novem BootCamp:

WOD 1:

Bootcamp Fight Gone Bad

3 Rounds M.E. for Reps

Wall balls

KB Sumo Deadlift High Pull (24/16kg)

Box Jumps (24/20”)

Push Press (30/20#)

Calorie Row

 

*1 Minute per Movement

*1 minute rest between rounds

(Retest from 12/16)

WOD 2:

Ca$hout

Tabata

Singles/Doubles

Novem Barbell Club:

Continue Barbell Programming!

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