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

WOD060217: Shoulder-Ready for “Nate!”


CrossFit Novem:  Back Squats 3-3-3-3-3-3 Working up to heavy triple for the day 20 Minute Cap Conditioning: “Nate” 20 Minute AMRAP 2 Ring Muscle Ups 4 HSPUs 8 KB Swings (32/24) no Muscle Ups? Sub 2x C2B Pullups No C2B Sub 2x STRICT Pullups no HSPUs? Sub Seated Strict Press (95/65) HYBRID WOD 1 15

CrossFit Novem:

 Back Squats

3-3-3-3-3-3

Working up to heavy triple for the day

20 Minute Cap

Conditioning:

“Nate”

20 Minute AMRAP

2 Ring Muscle Ups

4 HSPUs

8 KB Swings (32/24)

no Muscle Ups? Sub 2x C2B Pullups

No C2B Sub 2x STRICT Pullups

no HSPUs? Sub Seated Strict Press (95/65)

HYBRID

WOD 1

15 minute AMRAP

25 FT Bear Crawl

20 Goblet Squats

25 Front Rack Lunges (1kb)

20 Burpees

 

WOD 2

Same as CF

Novem BootCamp:

WOD 1:

RE-TEST WORKOUT

16 MIN AMRAP

250M Row

5/5 Single Arm OH Squats (24/16kg)

10 Alt. Plank Knee to Opposite Elbow

15 KB Swings (24/16kg)

WOD 2:

RE-TEST WORKOUT

“DURANTE’S CORE”

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

 

*MUST rest one minute after each round. The score is total time it takes to complete all 5 rounds including each rest period.

Novem Barbell Club:

Day 3 6/2 – FRIDAY

Tall Snatch
(5) x 3 – just the bar – light weight
1 Snatch Deadlift + 1 Snatch
Build up to 70%
(5) 1+1 x @ 70%

1 Power Clean + 1 Jerk Drive + 1 Push Jerk
Build up to 70%
(5) 1+1+1 x @ 70%

Overhead Squat
Build up to 70%
(3) 1 x @ 70%

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