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

WOD070217: Cleans Cleans and More Cleans!


CrossFit Novem: As Group: Burgener Clean Warm Up – PVC *5 Minutes Clean Complex – from the blocks 🙂 (using the rogue blocks – taking the clean from the Rogue blocks – around the knee – top bottom, we wont be able to fit everyone just right.) 2 Clean Pulls + 2 Squat Clean (5-8)

CrossFit Novem:

As Group:
Burgener Clean Warm Up – PVC
*5 Minutes

Clean Complex – from the blocks 🙂
(using the rogue blocks – taking the clean from the Rogue blocks – around the knee – top bottom, we wont be able to fit everyone just right.)
2 Clean Pulls + 2 Squat Clean
(5-8) 2 + 2 @ AHAP
*group folks like we do out of the racks – 3 athletes per set of blocks

*18 Minutes – including set up.

Conditioning:

4 Rounds – 2 Minute AMRAP
– 2 Minutes of rest between
3 Hang Cleans (135/95#)
6 Shoulder to Overhead (135/95#)
9 Front Squats (135/95#)
Max Reps of Burpees in the remaining time.
Scoring is on total reps per round – get scores after each rd.

*Total time 16 Minutes

RX+

4 Rounds – 2 Minute AMRAP
– 2 Minutes of rest between
3 Hang Cleans (135/95#)
6 Shoulder to Overhead (135/95#)
9 Front Squats (135/95#)
Max Reps of Burpees in the remaining time.
Scoring is on total reps per round – get scores after each rd.

*Total time 16 Minutes

Novem BootCamp:

WOD 1:

Movement Prep- 2 Rounds

10 SLOW Booty Band Air Squats

5 Sumo DL High-Pull

10 Step Ups

5 Push Press

10 Strokes on Rower

WOD 2:

“TABATA FIGHT GONE BAD”

20sec on/10 sec off

*1 Min Rest b/n Stations for scoring

Tabata Wall Ball (20/14#) @10ft

Tabata Sumo DL High-Pull (24/16kg)

Tabata Box Jumps (20”)

Tabata Push-Press (30/20#)

Tabata Calorie Row

*Each movement scored by the LOWEST number of reps (or calories on the rower) achieved in the Tabata.

Novem Barbell Club:

Continue Barbell Programming!

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