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

WOD043017: A Fine Day for Thrusters


CrossFit Novem:  Movement Prep: 4 Rounds 5 Thrusters each round go up in weight for the workout Conditioning: For Time: 800 Meter Run 21 Thrusters (95/65#) 21 Strict Pull Ups 400 Meter Run 15 Thrusters (115/75#) 15 Strict Pull Ups 400 Meter Run 9 Thrusters (135/95#) 9 Strict Pull Ups 800 Meter Run *30 Minute

CrossFit Novem:

 Movement Prep:
4 Rounds
5 Thrusters
each round go up in weight for the workout

Conditioning:

For Time:
800 Meter Run
21 Thrusters (95/65#)
21 Strict Pull Ups
400 Meter Run
15 Thrusters (115/75#)
15 Strict Pull Ups
400 Meter Run
9 Thrusters (135/95#)
9 Strict Pull Ups
800 Meter Run
*30 Minute Time Cap

Novem BootCamp:

WOD 1:

4 RFT

30sec Wall Sit

10 Pull Ups

10 DB Thrusters (30/20#)

400 m Run

WOD 2:

21-15-9

Air Squats

Ring Rows

Box Jump Burpees (24/20”)

Novem Barbell Club:

Continue Barbell Programming!

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