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

WOD 020116: Mild Day February Means Running!


CrossFit Novem: Strength: Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Conditioning: 12 Minute AMRAP 5 Hand stand Push Ups (sub strict press 75/55#) 500 Meter Row or 4 Meter Run 30 OHWL (45/35#) Novem BootCamp: WOD

CrossFit Novem:

Strength:

Press

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5+ x @ 75%

Conditioning:

12 Minute AMRAP

5 Hand stand Push Ups (sub strict press 75/55#)

500 Meter Row or 4 Meter Run

30 OHWL (45/35#)

Novem BootCamp:

WOD 1:

12 Minute ALT EMOM

1)10 KB Lunge and Twist   (1,1,2,2..)

2)15 Wallballs

3)12 Cal Row

4) 50 Singles / 25 Double Unders

WOD 2:

6 Minute AMRAP

20 Mountain Climbers

(1,2,3….)

10 V-Ups

10 Jumping Lunges

(1,2,3..)
1 Minute Rest –

6 Minute AMRAP

10 KB Swings

5/5 DB Snatch

10 Tuck Jumps

Novem Barbell Club:

Snatch off blocks (mid-thigh)

(4) 2 x @ 73-75%

Jerk off blocks

(4) 2 x @ 83-85%

Clean Pull off riser – 3″

(5) 4 x @ 93-95% – 1RM Clean

Squat Day 1 / Week 8 – Back Squat

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo