(215) 291-2968 Friday - Jan 22, 2021

WOD 032416: Rope Climb Mania!


CrossFit Novem: Strength: Clean Complex 5 sets 1 Clean Pull (Ground) 1 Squat Clean (From Mid Thigh) 1 Front Squat 1 Split Jerk Conditioning: 4 RFT 400m Run 10 Push Press (115/75) 3 Rope Climbs Novem BootCamp: WOD 1: 20-18-16-14-12-10-8-6-4-2 KB Swings 1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps 25 Doubles or 50 Singles or 10 SSD b/w

CrossFit Novem:

Strength:

Clean Complex

5 sets

1 Clean Pull (Ground)

1 Squat Clean (From Mid Thigh)

1 Front Squat

1 Split Jerk

Conditioning:

4 RFT

400m Run

10 Push Press (115/75)

3 Rope Climbs

Novem BootCamp:

WOD 1:

20-18-16-14-12-10-8-6-4-2

KB Swings

1-2-3-4-5-6-7-8-9-10

Burpee Box Jumps

25 Doubles or 50 Singles or 10 SSD b/w each round.

WOD 2:

20-18-16-14-12-10-8-6-4-2

Heavy DB Thrusters

1-2-3-4-5-6-7-8-9-10

SSD Knee Tucks

250 FOOT run b/w each round.

Novem Barbell Club:

Snatch
warm up to…
(4) 1 x @ of 80% of last week’s best (day 4)
Clean & Jerk
warm up to…
(4) 1 x @ of 80% of last week’s best

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