(215) 291-2968 Wednesday - Jan 27, 2021

WOD 101716: Shoulder to Overhead


CrossFit Novem: Push Press Warmup 5 w/ Barbell 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% *17 Minute Cap Conditioning: 4 RFT 10 STO (135/95) 15 Toes to Bar 20 Wallballs (20/14) @ 10ft   RX+ 10 STO (155/105) 20 Wallballs

CrossFit Novem:

Push Press

Warmup

5 w/ Barbell

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5 x @ 80%

*17 Minute Cap

Conditioning:

4 RFT

10 STO (135/95)

15 Toes to Bar

20 Wallballs (20/14) @ 10ft

 

RX+

10 STO (155/105)

20 Wallballs (25/20) @ 10ft

Novem BootCamp:

WOD 1:

12 Min Infinity Ladder by 4s

Sit Ups

Jump Squats

GTO

OHWL (1,2,3…)

*50 Doubles/100 Singles b/n Rounds

WOD 2:

12 Min Infinity Ladder by 4s

Boat Pose Crunches

KB Swings

Box Jumps

KB Sumo Deadlift High Pulls 

*250M Run b/n Rounds

Novem Barbell Club:

Day 1
Snatch
build up to find a Single for the day – then
(5) 1 x @ 75%

Clean & Jerk
build up to find a Single for the day – then
(5) 1 x @ 75%

Front Squat
use 85% of your 1 RM or Est. 1 RM
(3) 2 x @ 85%

Conditioning – Super Set not For Time
1A 3 x 5 Box Jumps
1B 3 x 5 Strict Dips
1C 3 x 10 ABDS
1D 3 x 10 ABDS

Predefined Skins

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Example Patterns

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