(215) 291-2968 Friday - Jan 28, 2022

WOD 040316: Elizabeth


CrossFit Novem: Strength: Push Jerk Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: “Elizabeth” For Time 21-15-9 Cleans (135/95#) Ring Dips Cash Out: 10 x 100 Meter Row 1 run down + 1 walk back then go…

CrossFit Novem:

Strength:

Push Jerk

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5 x @ 80%

Conditioning:

“Elizabeth”

For Time

21-15-9

Cleans (135/95#)

Ring Dips

Cash Out:

10 x 100 Meter Row

1 run down + 1 walk back then go…

Total for time

Novem BootCamp:

WOD 1:

16 Min EMOM

A: 10/12 Cal Row

B: 2 x 30 ft Interval Sprints (6 reps)

C: 20 Wall Balls

D: 10 Toes thru Rings

WOD 2:

4 Rounds

30 sec each

Russian Twists (1,2,3…)

Sit Ups

Super Man

SSD Knee Tucks

*no rest between movements, one min between rounds.

Novem Barbell Club:

Continue with club programming.

Predefined Skins

Primary Color

Background Color

Example Patterns

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