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

WOD122116: Let’s Ladder Up!


CrossFit Novem: Super Set Strength 1)Front Squat 3@50% 2@60% 3@70% 2×3@80%   2) Tempo Pullups 5×5 Fast Pull 3 Count Descent 20 Minute Cap Conditioning: 9 Minute AMRAP Going Up by 1,2,3 1 Front Squat (135/95) 2 Split Jump Burpees 3 Russian Swings (32/24)     Rx+ Front Squats (155/105) American Style Swings (32/24) Novem

CrossFit Novem:

Super Set Strength

1)Front Squat

3@50%

2@60%

3@70%

2×3@80%

 

2) Tempo Pullups

5×5

Fast Pull

3 Count Descent

20 Minute Cap

Conditioning:

9 Minute AMRAP

Going Up by 1,2,3

1 Front Squat (135/95)

2 Split Jump Burpees

3 Russian Swings (32/24)

 

 

Rx+

Front Squats (155/105)

American Style Swings (32/24)

Novem BootCamp:

WOD 1:

FOR TIME:

Buy in 50 Air Squats

-Then-

4 Rounds

20 Pull Ups

20 Walking Lunges

20 Push Ups

50 Double Unders/ 100 Singles

WOD 2:

8 Min AMRAP

8 Ring Dips

8 Sit Ups

8 Weighted Step Ups (1kb 16/12kg)

Novem Barbell Club:

Power Everything Day!
Power Snatch (pause at power from the floor – pause in catch)
(10) x 1 @ 65% – working up to a Max For The Day

Power Clean (pause at power from the floor – pause in catch)
(10) x 1 @ 65% – working up to a Max For The Day

Power Jerk (pause in the catch)
(5) x 2 @ 70%

Clean RDLs
(4) x 10 @ 75% (of your clean)
Conditioning
3 RFT – with total control
5 Chinl Ups – (no kip)
50 Foot Bear Crawl
25 Ft. Duck Walk – Forward
25 Ft. Duck Walk – backward
(conditioning is not optional and will be done as a class)

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