(215) 291-2968 Friday - Jan 22, 2021

WOD 072615: Climbing towards Monday!


CrossFit Novem: Strength: Push Press Warm up sets: 5 Reps w/ Bar 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Conditioning: For Time 3 Rope Climbs 100 Double Unders 200m Run 2 Rope Climbs 75 Double Unders 400m Run 1 Rope

CrossFit Novem:

Strength:

Push Press

Warm up sets:

5 Reps w/ Bar

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5+ x @ 75%

Conditioning:

For Time

3 Rope Climbs

100 Double Unders

200m Run

2 Rope Climbs

75 Double Unders

400m Run

1 Rope Climbs

50 Double Unders

800m Run

Novem BootCamp:

WOD 1:

Partner Coaching

For Time

100 Burpees

WOD 2:

Cash Out

1 Min Each

Sit Ups

Windshield Wipers

V Ups

Circle Leg Raises

*rest 30 sec bw movements

 

Novem Barbell Club:

Front Squat – max! beat old 1RM

Snatch – work up to a heavy single.

Clean & Jerk – work up to a heavy single.

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