(215) 291-2968 Wednesday - May 22, 2019

WOD042917: Saturday Partner Holds!


CrossFit Novem:  Movement Prep: 2 Rounds as a Team 5 Front Squats 5 Hang Power Cleans 5 Push Press 5 RDLs 5 Pull Ups Add Weight on round 2 and test their working weight before starting. Conditioning: For Time: 50 Front Squats (135/95#) 50 sec. Partner BB hold 50 Power Cleans (135/95#) 50 sec. Partner

CrossFit Novem:

 Movement Prep:
2 Rounds as a Team
5 Front Squats
5 Hang Power Cleans
5 Push Press
5 RDLs
5 Pull Ups
Add Weight on round 2 and test their working weight before starting.

Conditioning:

For Time:
50 Front Squats (135/95#)
50 sec. Partner BB hold
50 Power Cleans (135/95#)
50 sec. Partner BB hold
50 Jerks (135/95#)
50 sec. Partner BB hold
50 Deadlifts (135/95#)
50 sec. Partner BB hold
50 Pull Ups (anyway)
*35 Minute Time Cap

Novem BootCamp:

WODs:

Teams of 2 – 6 MIN Relay Style AMRAPS

A:

20 Double Unders/60 Singles/10 SSD

10 Renegade Rows

B:

5 Tire Flips

10 Jump Squats

C:

10 Burpees

10 Sit Ups

D:

100 m row

10 Alt DB Snatch (30/20#)

E:

10 Goblet Squats (24/16kg)

10 KB Swings

 

*1 person works, 1 rests. Alternate rounds.

*1 min rest b/n stations

Novem Barbell Club:

Day 4 4/29
Snatch
MAX OUT!!!
Clean & Jerk
MAX OUT!!!

If you are Not Competing this weekend
MAX OUT FRONT or BACK SQUAT!!!

COME WATCH THOSE WHO SIGNED UP FOR LBC
WHEN TOU ARE DONE!
Conditioning – Super Set not For Time
3 x 8 Bent Over Rows – underhand grip
3 x 15/12 Cal Air Dyne
3 x 10/10 Landmines @ AHAP

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