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

WOD 092815: Back Squat PR Time!


CROSSFIT NOVEM Back Squat Warm up sets: 1 x 5 @ w/Bar 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ 5 Minute AMRAP 10 Box Jumps (24/20) 5 Strict Pullups 90 Sec Rest 5 Minute AMRAP 10

CROSSFIT NOVEM

Back Squat

Warm up sets:

1 x 5 @ w/Bar

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

5 Minute AMRAP

10 Box Jumps (24/20)

5 Strict Pullups

90 Sec Rest

5 Minute AMRAP

10 Wallballs (20/14) @ 10ft

10 Burpees

90 Sec Rest

 

NOVEM BOOTCAMP

90 sec – 60 sec – 30 sec

50 ft Shuttle Run

SSD Knee Tucks

Burpees

X Sit Ups

*no rest between movements

1 min between rounds

5 Min AMRAP

10 Sit Up + Press

10 Ball Slams

-90 sec rest-

5 Min AMRAP

10 Ring Push Ups

10 Wall Balls

 

NOVEM BARBELL

Snatch – 1 @ 90 or OPENER
C&J – 1 @ 90 or OPENER
back squat – 2 @ 75%, 2 @ 80%, 1@ 85%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo