(215) 291-2968 Sunday - Jan 24, 2021

WOD 060316: Take me to Tabata Town!


CrossFit Novem:  Clean Warmup – 5 Minutes Clean Complex 5 Sets 1 Clean Deadlift 1 Clean 2 Front Squats 1 Push Jerk Going Up on Weight after Each Round Start at 50% of C&J 15 Minute Cap Conditioning: 8 Rounds for Total Reps 20 Sec of Work 10 sec of Rest of Each Power Cleans (135/95)

CrossFit Novem:

 Clean Warmup – 5 Minutes

Clean Complex

5 Sets

1 Clean Deadlift

1 Clean

2 Front Squats

1 Push Jerk

Going Up on Weight after Each Round

Start at 50% of C&J

15 Minute Cap

Conditioning:

8 Rounds for Total Reps

20 Sec of Work 10 sec of Rest of Each

Power Cleans (135/95)

Pushups

Overhead Squats (135/95)

Kipping Pullups

Rest 1 Minute After Each Movement*

Go Through all 8 rounds of the same movement”

*Must use the same Bar for both movements*

 

Rx+

Power Cleans (155/105)

Paralette Pushups

OHS (155/105)

C2B Pullups

Novem BootCamp:

WOD 1:

Skill Work: Pistols

A) 3 x 10 Heavy Goblet Squats w/ 3 sec pause below parallel + bounce

B) Narrow Squat Drill 3 x5 each side

C) 3 x 10 each side SL Lunge on Box

D) 3 x 10/side Banded Pistols or Full Weighted Pistols

WOD 2:

5 RFT

150M SPRINT!

10 Pull ups

150M SPRINT!

10 Burpees

30 sec rest

Novem Barbell Club:

Primer Lifts
Athlete’s Choice
Do Work
Snatch
warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85%

Clean & Jerk
warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85%

Back Squat
build to 75%
(3) 3 x @ 80%

Bench Press
(3) x 3 @ 75%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo