(215) 291-2968 Thursday - Feb 21, 2019

WOD061217: Toes to Bar Training!


CrossFit Novem: Toes 2 Bar Strength: 3 Rounds – Not for Time 20 Hollow Rocks 60 Ft. Seal Walk – with sliders -30ft forward – 30ft backwards 15 Bouncing Knees To Chest 10 Banded Inch Worms (vary the bands as needed) *20 Minutes total including review Conditioning: 10 Minute AMRAP 20 Goblet Squats (24/16kg) 50

CrossFit Novem:

Toes 2 Bar Strength:
3 Rounds – Not for Time
20 Hollow Rocks
60 Ft. Seal Walk – with sliders -30ft forward – 30ft backwards
15 Bouncing Knees To Chest
10 Banded Inch Worms (vary the bands as needed)

*20 Minutes total including review

Conditioning:

10 Minute AMRAP
20 Goblet Squats (24/16kg)
50 Double Unders
20 Boat Pose Crunches
SCALINGS DUs = 100 Singles or 25 SSDs

RX+

10 Minute AMRAP
20 Goblet Squats (32/24kg)
50 UB Double Unders
20 Toes To Bar

Novem BootCamp:

WOD 1:

4 Rounds M.E. EMOM

A) Bicep Curl to Arnold Press (2 DB)

B) Burpees

C) Goblet Squats (24/16kg)

D) V-Ups

E) Weighted Step Ups (2 DB or 1 KB)

*1 Min Rest b/n rounds

WOD 2:

Ca$hout

3 Rounds

30sec Mountain Climbers

30 sec Plank

30sec Scissor Kicks

30 sec Rest

*No score, just fitness!

Novem Barbell Club:

Day 1 6/12

Muscle Snatch – demo video
(5) x 3 – just the bar – light weight
Snatch
build up to 80%
then – (5) 2 x @ 80% – reset after each lift

1 High Hang Clean + 1 Clean
build up to 75% – working on being fast under the bar
then – (5) 1+1 x @ 75% – these are full squats

Snatch Deadlift
(5) x 3@ 110%

Front Squat
build to 80% – then
3 x @ 80%
1 x @ 85%
3 x @ 80%
1 x @ 88%
3 x @ 80%
1 x @ 90%

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