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

WOD053117: Fun in the Sun!


CrossFit Novem:  Reverse Lunges 5×10 AHAP (10 Reps Per Leg) Conditioning: For Time 3 Rounds 50 DUs (150S, 25SSD) 20 Wallballs (20/14) @ 10ft After 3 Rounds 800m Run 2 Rounds 50 DUs (150S, 25SSD) 20 Wallballs (20/14) @ 10ft After 2 Rounds 400m Run 1 Round 50 DUs (150S, 25SSD) 20 Wallballs (20/14) @

CrossFit Novem:

 Reverse Lunges

5×10 AHAP (10 Reps Per Leg)

Conditioning:

For Time

3 Rounds

50 DUs (150S, 25SSD)

20 Wallballs (20/14) @ 10ft

After 3 Rounds 800m Run

2 Rounds

50 DUs (150S, 25SSD)

20 Wallballs (20/14) @ 10ft

After 2 Rounds 400m Run

1 Round

50 DUs (150S, 25SSD)

20 Wallballs (20/14) @ 10ft

After 1 Round 200m Run

20 Minute Cap

RX+

For Time

3 Rounds

50 DUs (150S, 25SSD)

20 Wallballs (20/14) @ 10ft

After 3 Rounds 50 CAL AD

2 Rounds

50 DUs (150S, 25SSD)

20 Wallballs (20/14) @ 10ft

After 2 Rounds 35 CAL AD

1 Round

50 DUs (150S, 25SSD)

20 Wallballs (20/14) @ 10ft

After 1 Round 15 CAL AS

20 Minute Cap

HYBRID

WOD 1

12 Minute AMRAP

5 Box Jumps

10 DB Thrusters (AHAP)

15 Cal Row

WOD 2

Same As CF!

Novem BootCamp:

WOD 1:

18 Min Infinity Ladder by 3s

KB Squat Cleans (24/16kg)

Push Ups

Wall Balls (20/14#) @ 10ft

*250M Weighted Run w/ Wall Ball

WOD 2:

10 Min AMRAP

10 Thrusters (30/20#)

10 Sit Ups

20 Doubles/40 Singles/10 SSD

Novem Barbell Club:

Day 2 5/31 _WEDNESDAY!!!!!

Tall Clean
(5) x 3 – just the bar – light weight
1 Clean + 1 Jerk
Build up to 75%
(5) 1+1 x @ 75%

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

1 Clean Deadlift + 1 Clean Pull (from power)
(3) x 3 @ 95%

Back Squat
build to 75%
(3) 4 x @ 75%

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Example Patterns

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