(215) 291-2968 Tuesday - Jan 19, 2021

WOD 040514: When I Clean, You Clean, We Clean…


Crossfit Novem Teams of 2 10min EMOM 2 Hang Squat Cleans Partner 1 – Odd Minutes Partner 2 – Even Minutes Combining Total Weight for Each Successful Lift   Teams of 2 18min AMRAP 36 Box Jumps (24/20) 36 Wall Balls (20/14) @ 10ft 36 KBSDLHP (32/24) 1 person works while 1 runs to C.

Crossfit Novem

Teams of 2

10min EMOM

2 Hang Squat Cleans

Partner 1 – Odd Minutes

Partner 2 – Even Minutes

Combining Total Weight for Each Successful Lift

 

Teams of 2

18min AMRAP

36 Box Jumps (24/20)

36 Wall Balls (20/14) @ 10ft

36 KBSDLHP (32/24)

1 person works while 1 runs to C. B. Moore and back.

 

Comp Class

Cleans
15 Minutes
Working Up to Heavy Single / One
Rep MaxWOD

4 Rounds for Total Reps
1 Minute ME C2B Pullups
1 Minute ME Burpees
1 Minute ME Cleans (155/105)
1 Minute Rest

Novem Bootcamp

Teams of 2

Scorpion Relay

100 Burpees

100 Air Squats

100 Sit Ups

100 DB Push Press

100 Supermans

100 Ball Slams

 1 Person works, 1 person does 50ft Scorpion Walks. 

Cashout

4 Rounds

30 Second Hold

30 Second Rest

Boat Pose

Novem Barbell

Front Squat

Max

Snatch

Heavy Single or 85%

Clean & Jerk

Heavy Single or 85%

Planks

3 x >30sec

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo