(215) 291-2968 Tuesday - Jan 26, 2021

WOD 012816: Squats for Days!


CrossFit Novem: Strength: Front Squats Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Conditioning: 16 Minute EMOM 10 Front Squats (115/75) 15 Burpees 15 Wallballs (20/14)@ 10ft 12 Cal Row Novem BootCamp: WOD 1: TGU Work up to a

CrossFit Novem:

Strength:

Front Squats

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5+ x @ 75%

Conditioning:

16 Minute EMOM

10 Front Squats (115/75)

15 Burpees

15 Wallballs (20/14)@ 10ft

12 Cal Row

Novem BootCamp:

WOD 1:

TGU

Work up to a heavy single for both sides.

WOD 2:

12 Minute AMRAP

Ladder Up by 4

Med Ball Clean

Ring Tricep Extension

DB Floor Rows (1,2,3,4…)

After Each Round

4 SSD Knee Tucks

Novem Barbell Club:

Squat Day 3 / Week 7 – Back Squat

Snatch

(2) 2 x @ 75%

(3) 1 x 80%

Snatch Pull off riser – 3″

(5) 5 x @ 90%

BTN Snatch Push Press

(5) 4 x @ 85%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo