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Posts Tagged: PhillyFYI

  • WOD 042916: Deadlift Friday

    WOD 042916: Deadlift Friday

    CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 10 RFT 5 Ring Push Ups 10 Weighted Step Ups (24/16kg) x 1 (1,2,3…) 15 Wall Ball

  • WOD 042816: Snatch Practice

    WOD 042816: Snatch Practice

    CrossFit Novem: Strength: Snatch Practice 1 Snatch Deadlift + 1 Snatch Pulls + 1 Hang Snatch + 1 High Hang Snatch + 1 Snatch Balance + 1 OHS Conditioning: For Time: 40 Pull Ups 30 Push Ups 20 KB Swings (24/16kg) 40 Overhead Squats (115/75#) 20 KB Swings 30 Push Ups 40 Pull Ups Novem

  • WOD 042616: Clean Complex and Squats!

    WOD 042616: Clean Complex and Squats!

    CrossFit Novem: Strength: 1 Clean Deadlift + 1 Clean Pull + 1 Hang Squat Clean + 2 Front Squats + Split Jerk Conditioning: 6 Minute AMRAP 5 Thrusters (115/75#) 10 Bar Facing Burpees – 2 minute rest – 6 Minute AMRAP 5 Ring Dips 10 Goblet Squats (24/16kg) Novem BootCamp: 6 Min AMRAP 10 Cal

  • WOD 042516: Overhead we go…

    WOD 042516: Overhead we go…

    CrossFit Novem: Strength: Overhead Squat Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 7 RFT 200 Meter Sprint 10 Burpee Box Jumps (20”) 5 Strict Pull Ups Novem BootCamp:

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