(215) 291-2968 Thursday - Jan 28, 2021

WOD 090816: Lift It, Squat It, Clean It


CrossFit Novem:  Movement Prep 2 Rounds 5 DL 5 Front Squats 5 Power Cleans Go Up on Weight each Round Conditioning: 3 RFT 30 Deadlifts (135/95) 20 Front Squats 10 Power Cleans Rest 2 Minutes after Each Round Only one BB per person 20 Minute Cap   Rx+ 3 RFT Deadlifts (185/135) 20 Front Squats

CrossFit Novem: 

Movement Prep

2 Rounds

5 DL

5 Front Squats

5 Power Cleans

Go Up on Weight each Round

Conditioning:

3 RFT

30 Deadlifts (135/95)

20 Front Squats

10 Power Cleans

Rest 2 Minutes after Each Round

Only one BB per person

20 Minute Cap

 

Rx+

3 RFT

Deadlifts (185/135)

20 Front Squats

10 Power Cleans

Rest 2 Minutes after Each Round

 

Cashout

3x 1 Minute Weighted Planks

30 sec Rest

Novem BootCamp:

WOD 1:

16 MIN AMRAP

400M Run

8 Burpee Step-Overs

8 Alt. Med Ball Push Ups

8 (4/4) Pike Knee to Elbow

WOD 2:

4 MIN AMRAP

8 Alt. Pistols (strict, on top of box or banded)

8 Weighted Step Ups

-1 Min Rest- 

4 MIN AMRAP

8 Goblet Squats

16 Mountain Climbers

 

Novem Barbell Club:

Day 4
1 Snatch Pull + 1 Power Snatch +
1 Hang Snatch (knee) + 1 Power Snatch + 1 Hang Snatch
use 65% of your best Complex from the past 2 weeks
(5) 1+1+1 @ 65%

1 Power Clean + 1 Hang Clean (knee) + 1 Push Jerk
use 65% of your best Complex from the past 2 weeks
(5) 1+1+1 @ 65%

11/4 Front Squat
(3) 5 x @ 60%

Conditioning – Super Set not For Time
3 x 5 Bent Over Rows
3 x 5 Jumping Back Squat @ 20%
3 x 10 ABDS

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