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

WOD062417: Split Those Reps!


CrossFit Novem:  Movement Prep 3 Rounds 5 Pull Ups 5 Wall Ball Shots 5 Burpee Trans + Step Ups Conditioning: Teams of Two For Time 100 Pull Ups 400 Meter Farmers Carry (24/16kg) x 2 100 Wall Ball Shots (20/14#) 10 ft 400 Meter Farmers Carry 100 Burpee Box Jumps (20″) 400 Meter Farmers Carry

CrossFit Novem:

 Movement Prep
3 Rounds
5 Pull Ups
5 Wall Ball Shots
5 Burpee Trans + Step Ups

Conditioning:

Teams of Two
For Time
100 Pull Ups
400 Meter Farmers Carry (24/16kg) x 2
100 Wall Ball Shots (20/14#) 10 ft
400 Meter Farmers Carry
100 Burpee Box Jumps (20″)
400 Meter Farmers Carry

*35 Minute Time cap

Novem BootCamp:

WOD 1:

Teams of 2: For Time

50 Man on Fire Burpees

100 Partner Sit Ups

400m Run

100 Box Step Jumps

100 Partner Wall Balls

400m Run

100 Pull Ups

100 Air Squats

400m Run

100 Reverse Lunge & Curl

100   Alternating Plank Knee to Elbow

400m Run 

*Partners evenly split reps however they like (except man on Fire and Sit Ups)

*30min Time Cap

WOD 2:

Ca$hout

3 Rounds

Equal work to rest

150 M Partner Heavy Farmer Carry Switch at 75m (Girard)

Novem Barbell Club:

Day 4 (6/24)
Warm Up
2 Rounds – Not for Time *10 minutes
10 x Banded Good Mornings
10/10 Banded X-Walks
Max Hollow Holds (stop at 1 minute)

 

Conditioning
2 Snatches
build up to a heavy double for the day
then
(6) x 2 @ 80% (OTDB)

(2) x 1 Clean + 1 Jerk
build up to a heavy double (1+1)for the day
then
(6) x 2 (1+1) @ 80% (OTDB)
(written as do 1C + 1J, 1C + 1J, rest)

3 Front Squat
warm up to 80%
then
(6) x 3 @ 85%

4 Split Stance Strict Press
(6) x 4 @ AHAP (this will be a learning curve)

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