(215) 291-2968 Thursday - Jan 21, 2021

WOD 032515: How many box jumps do I have to do in a minute?


CROSSFIT NOVEM  Snatch Complex: 5 Sets of the following 1 Snatch Deadlift + 1 Hang Snatch + 1 High Hang Snatch + 1 Overhead Squat Alternating EMOM 10 Rounds A) 3 Hang Power Snatches + 2 OHS (95/65#) B) 20 Box Jumps (24/20”)   NOVEM BARBELL “one and a half” snatches 6 sets of two

CROSSFIT NOVEM 

Snatch Complex:
5 Sets of the following
1 Snatch Deadlift +
1 Hang Snatch +
1 High Hang Snatch +
1 Overhead Squat

Alternating EMOM
10 Rounds
A) 3 Hang Power Snatches + 2 OHS (95/65#)
B) 20 Box Jumps (24/20”)

 

NOVEM BARBELL

“one and a half” snatches 6 sets of two
full snatch, on the way up from standing – stop @ parallel and drop
to the bottom and bounce up again
Clean & Jerk from Blocks (knee)
Work up to max double

 

NOVEM BOOTCAMP

4 RFT
100 ft Shuttle Run
10 R Side V Ups
50 Double Unders/100 Singles
10 Floor Rows
10 L Side V Ups

60 sec-45 sec-30 sec-15 sec
Battle Ropes
Sit Ups
Toes Thru Rings
DB Thrusters

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo