(215) 291-2968 Tuesday - Jan 19, 2021

WOD 092715: Sundays we Climb


CrossFit Novem: Strength: Press Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 10+ x @ 50% Conditioning: 4 RFT 400m Run 10 Ring Rows 10 Front Squats (135/95#) 3 Rope Climbs Novem BootCamp: WOD 1: For Time 800 m Run -then- 5 RFT 10 Toes to Bar 10 Lateral Box

CrossFit Novem:

Strength:

Press

Warm up sets:

5 x @ 40%

5 x @ 45%

Work Sets:

10+ x @ 50%

Conditioning:

4 RFT

400m Run

10 Ring Rows

10 Front Squats (135/95#)

3 Rope Climbs

Novem BootCamp:

WOD 1:

For Time

800 m Run

-then-

5 RFT

10 Toes to Bar

10 Lateral Box Step Overs

10 Shoulder Touches (1,1,2,2,3,3…)

-then-

800 m Run

Tempo/Accessory Work:

Novem Barbell Club:

Snatch – HS or (hit predicted opener 3 times with 2 minutes rest in between)

C&J – 4 singles @ 85%

RDL/Stiff leg DL  5 x 3

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