(215) 291-2968 Tuesday - Jan 19, 2021

WOD 012116: Burpee Box Jumps!


CrossFit Novem: Strength: Back Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Novem BootCamp: WOD 1: 6 Rounds for Time 20 KB Swings 10 Seated Iron Mans (1,2,3…) 10 Grasshoppers (1,2,3..) WOD 2: 10 Minute AMRAP 5

CrossFit Novem:

Strength:

Back Squat

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5+ x @ 75%

Novem BootCamp:

WOD 1:

6 Rounds for Time

20 KB Swings

10 Seated Iron Mans

(1,2,3…)

10 Grasshoppers

(1,2,3..)

WOD 2:

10 Minute AMRAP

5 Ring Dips

10 SSD Knee Tucks

15 GTO w/ Plate

*Ascending 5 Wallballs at the end of each round

5,10,15,20,25….

Novem Barbell Club:

Squat Day 3 / Week 6 – Back Squat

Snatch

(2) 3 x @ 70%

(3) 2 x 75%

Snatch Pull

(5) 3 x @ 100%

BTN Snatch Push Press

(5) 4 x @ 83-85%

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo