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

WOD 032315: Getting those Heavy Thrusters out of the way until Friday…


CROSSFIT NOVEM Heavy Thrusters 7 set or 2 reps *15 Minute Cap 5 Minute AMRAP 10 HR Push Ups 20 Wall Ball Shots (20/14#) 10ft – 2 minute rest – 5 Minute AMRAP 5 Ring Dips 10 Pull Ups   NOVEM BARBELL Front Squat- 5×2 @85% Snatch – 3×3 @ 75% then 2×2 @75% Jerk

CROSSFIT NOVEM

Heavy Thrusters
7 set or 2 reps

*15 Minute Cap 5 Minute AMRAP
10 HR Push Ups
20 Wall Ball Shots (20/14#) 10ft
– 2 minute rest –
5 Minute AMRAP
5 Ring Dips
10 Pull Ups

 

NOVEM BARBELL

Front Squat- 5×2 @85%
Snatch – 3×3 @ 75% then 2×2 @75%
Jerk (BTN if able) (all should HOLD in split 3 sec)
3×3 @ 70%, 2×2 @>75%

 

NOVEM BOOTCAMP

5-10-15-20-15-10-5
Box Jumps
Sit Ups
KB Swings

-Wall Walk or 5/5 Shoulder Touches in between every round (not after last round- should finish with 5 KB Swings)-
4 Min AMRAP
100 ft Shuttle Run
10 Ball Slams

-1 Min Rest-

4 Min AMRAP
20 Double Unders/40 Singles
5 SSD Knee Tucks

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