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

WOD 031914: An EMOM? It’s like Power Hour, only less fun…


Crossfit Novem Clean Complex 2 Cleans & 1 Jerk 5 Sets of (2+1) Working Up to Heavy Set   10 Minute EMOM Every Minute on Minute 3 Muscle Ups (No Muscle Ups? 6 C2B Pullups) Rest of Minute AMRAP Double Unders (No Double Unders? Sub DU Attempts!)   Novem Bootcamp 10min AMRAP: 10 Dynamic Planks

Crossfit Novem

Clean Complex

2 Cleans & 1 Jerk

5 Sets of (2+1)

Working Up to Heavy Set

 

10 Minute EMOM

Every Minute on Minute 3 Muscle Ups

(No Muscle Ups? 6 C2B Pullups)

Rest of Minute AMRAP

Double Unders

(No Double Unders? Sub DU Attempts!)

 

Novem Bootcamp

10min AMRAP:

10 Dynamic Planks

15 Situps w/plate

20 Jumping Pullups

 

WOD 2

6 Rounds For Time

10 KB Clean & Jerks

10 KB Racked Lunges

*Each round alternating arm.

 

Novem Barbell

Snatch

5×2 @ 75%

Snatch Pull

4×3 @ 95%

Front Squat

5×3 @ 80%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo