(215) 291-2968 Wednesday - Feb 20, 2019

WOD050117: May Day Fitness!


CrossFit Novem: Back Squats 5 w/ Bar Working Sets 5×10 @ 50% 20 minute Cap Conditioning: 12 Minute EMOM Minute 1: 15/12 Cal AD Minute 2: 30 Situps Minute 3: 20 Reverse Lunges (115/75) (Back Rack) (1,2,3…) No Rest unless you finish early each min Reps each round / Total M: 65 / 260 F:

CrossFit Novem:

Back Squats

5 w/ Bar

Working Sets

5×10 @ 50%

20 minute Cap

Conditioning:

12 Minute EMOM

Minute 1: 15/12 Cal AD

Minute 2: 30 Situps

Minute 3: 20 Reverse Lunges (115/75) (Back Rack) (1,2,3…)

No Rest unless you finish early each min

Reps each round / Total M: 65 / 260 F: 62 / 248

RX +

12 Minute EMOM

Min 1: 18/15 Cal AD

Min 2: 15 Toes to Bar

Min 3: 20 Reverse Lunges (135/95) (Back Rack) (1,2,3…)

No Rest unless you finish early each min

Reps each round / Total M: 53 / 212 F: 50 / 200

HYBRID

WOD 1

15 Minute AMRAP

400m Run

15 Burpees over Bar (Parallete)

15 Goblet Squats (16/12)

WOD 2

12 Minute EMOM

Min 1: 15/12 Cal AD

Min 2: 30 Situps

Min 3: 20 2x DB Reverse Lunges (1,2,3)

Novem BootCamp:
WOD 1:

4 RFT

200 m row

100ft OHWL (35/25#)

10 Push Ups

10 X Sit Ups (1,2,3…)

250M Sprint

*20 min cap
WOD 2:

Min AMRAP

10/10 Side Lying V Ups

10 Thrusters (25/15#)

 

-1 Min Rest-

 

5 Min AMRAP

10 Med Ball Cleans (20/14#)

10 Wall Ball Sit Ups

Novem Barbell Club:

1 Clean + 1 Front Squat + 1 Jerk
build up to 75% then –
(5) 1+1+1 x @ 75% 

1 Snatch Deadlift + 1 Power Snatch + 1 Snatch
build up to 70%
then – (5) 1+1+1 x @ 70% 

Pausing Clean Pull
(Pasue at the Power Position)
(5) x 3 @ 100% 

Back Squat to 75% –
then
6 x @ 75%
1 x @ 80%
6 x @ 75%
1 x @ 83%
6 x @ 75%1
x @ 85%

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