(215) 291-2968 Thursday - Jan 21, 2021

WOD 081315: Press it Up!


CROSSFIT NOVEM Press Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% *17 Minute Cap 5 RFT: 10 Push Press (115/75#) 30 Double Unders   L1) 4 Rounds L2) 3 Rounds Accessory Work Cashout: Take

CROSSFIT NOVEM

Press

Warm Up Sets:

3 Reps w/ Bar

3 x @ 50%

3 x @ 55%

Work Sets:

3 x @ 70%

3 x @ 75%

3+ x @ 80%

*17 Minute Cap

5 RFT:

10 Push Press (115/75#)

30 Double Unders

 

L1) 4 Rounds

L2) 3 Rounds

Accessory Work Cashout:

Take remaining class time to work on a skill.

 

NOVEM BOOTCAMP

6 Min Alternating AMRAP

Pull Ups and Sit Ups

-1 Min Rest-

6 Min Alternating AMRAP

Tire Flips + Hop Thru and Push Ups

-1 Min Rest-

6 Min Alternating AMRAP

Wall Balls and Singles or Doubles

– 1 Min Rest-

6 Min Alternating AMRAP

Ring Dips and Leg Raise + Pike

 

NOVEM BARBELL CLUB

Shankle Complex – 4 sets working up from 65%
(1) cln deadlift + (3) clean pulls/shrugs (from the knee)
then… hang clean + 2 jerks
Sn Push Press – 5 x 5
Rows -any variation; pendlay, bent over, ring row 4×8

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Example Patterns

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