(215) 291-2968 Wednesday - Jan 27, 2021

WOD 071614: One Heck of a shoulder burner!!


Crossfit Novem Push Jerk 8 @ 65% 6 @ 75% 4 @ 80% 3 @ 85% *17 Minute Time Cap 10 Minute AMRAP 30 UB Double Undeers 10 Thrusters (75/55#) 10 Front Squats (75/55#) 10 Push Jerks (75/55#) *Sub for DUs = 90 Singles, 15 S, S Ds Cash Out: (pick one) – 3 Attempts

Crossfit Novem

Push Jerk

8 @ 65%

6 @ 75%

4 @ 80%

3 @ 85%

*17 Minute Time Cap

10 Minute AMRAP

30 UB Double Undeers

10 Thrusters (75/55#)

10 Front Squats (75/55#)

10 Push Jerks (75/55#)

*Sub for DUs = 90 Singles, 15 S, S Ds

Cash Out: (pick one)

– 3 Attempts ME Hand Stand Holds

– 3 x 5/5 Pikesd Shoulder Touches or High Plank

– 3×5/5 Shoulder Touches

Novem Bootcamp

For Time:

1-2-3-4-5-6-7-8-9-10

Pushups

10-9-8-7-6-5-4-3-2-1

OHWL (1,1,2,2…)

50 Singles Between Each Round

Cashout

3 Rounds, 1min rest in between

10 Bottom to Bottom Squats as a group

rest 2 min

4 Rounds, 30 sec work, 30 sec rest

Side Planks

Novem Barbell

Snatch – 3 x1 @ 70%, 2 x 1 @ 75%

C&J – 3 x1 @ 70%, 2 x 1 @ 75%

Sn Pull 2 @ 90 , 2 @ 95% , 2 @ 100%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo