(215) 291-2968 Monday - Jan 18, 2021

WOD 031815: Deadlift Picture Day


CROSSFIT NOVEM Deadlift 6@50-60% 6@75% 4@85% 3@90% 17 Minute Cap 21-15-9 Deadlift (225/155) 9-15-21 C2B Pullups Cashout For Time 2k Row or 1 Mile Run   NOVEM BARBELL Muscle Snatch – 4 x 3 @ 45% Halting Sn DL – 3 x 3 @ 80%, 2@85%(3sec pause @ knee and pwr position) weighted chin ups

CROSSFIT NOVEM

Deadlift
6@50-60%
6@75%
4@85%
3@90%

17 Minute Cap 21-15-9
Deadlift (225/155)
9-15-21
C2B Pullups

Cashout
For Time
2k Row or 1 Mile Run

 

NOVEM BARBELL

Muscle Snatch – 4 x 3 @ 45%
Halting Sn DL – 3 x 3 @ 80%, 2@85%(3sec pause @ knee and pwr position)
weighted chin ups 4×5 heavy as pos.
Band pull-aparts – light resistance 3×10
weighted planks – 4 sets >30sec – AHAP

 

NOVEM BOOTCAMP

3 Rounds
30 sec on/15 sec off/1 min b/w rounds:
Plank Opposite K2E
R Backward Skip Lunges
Sit Ups
L Backward Skip Lunges
-2 Min Rest-
3 Rounds
30 sec on/15 sec off/1 min b/w rounds:
Shoulder Touches (1,2,3…)
Squats
Singles or Doubles
GTOH Tabata
20 sec Singles or Doubles; 10 sec Squat Hold

-1 min Rest-

3 Rounds
20 sec Boat Pose
20 sec Hollow Body Hold (Banana)
20 sec Rest

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo