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

WOD 061914: Making Her Crossfit Novem Debut, Please Give a Big Round of Applause for Isabel!!!!!


Crossfit Novem Snatch 3 @ 65% 2 @ 75% 2 @ 85% 3 x 1 @ 100+ 20 Minute Time Cap “Isabel” 30 Snatches (135/95#) *use 70-75% of your best Snatch for the day. Novem Bootcamp WOD 1 21-15-9-15-21 Burpees Dung Beetles WOD 2 10min AMRAP 5 Iron Mans 10 Box Jumps 15 Wall Balls

Crossfit Novem

Snatch

3 @ 65%

2 @ 75%

2 @ 85%

3 x 1 @ 100+

20 Minute Time Cap

“Isabel”

30 Snatches (135/95#)

*use 70-75% of your best Snatch for the day.

Novem Bootcamp

WOD 1

21-15-9-15-21

Burpees

Dung Beetles

WOD 2

10min AMRAP

5 Iron Mans

10 Box Jumps

15 Wall Balls

Novem Barbell

One and a Half Snatch

6 sets of2

Full snatch, rise to parallel, drop to bottom and bounce out

German Cleans

5 Sets from 65%

Toes to bar/through rings

3 sets

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo