(215) 291-2968 Saturday - Jan 23, 2021

WOD 103014: Thruster Thursday!


Crossfit Novem Back Squat 8 @ 70% 6 @ 75% 4 @ 80% 3 @ 85% For Time 10 Double Unders 10 Thrusters (95/65#) 20 Double Unders 8 Thrusters 30 Double Unders 6 Thrsuters 40 Double Unders 4 Thrsuters 50 Double Unders 2 Thrusters Novem Bootcamp 20min AMRAP 20 DB Front Squats w/hip Abduction (1,2,3…)

Crossfit Novem

Back Squat

8 @ 70%

6 @ 75%

4 @ 80%

3 @ 85%

For Time

10 Double Unders

10 Thrusters (95/65#)

20 Double Unders

8 Thrusters

30 Double Unders

6 Thrsuters

40 Double Unders

4 Thrsuters

50 Double Unders

2 Thrusters

Novem Bootcamp

20min AMRAP

20 DB Front Squats w/hip

Abduction (1,2,3…)

20 Walking Lunges (1,2,3…)

10 Ring Rows

10 T-Spine Rolls (1,2,3…)

At 5, 10, 15min Marks

Everyone Runs 250m

Novem Barbell

Bench- 1×5 @ 75%, 1×3 @85%, 1×1+(AMRAP) @95%

muscle snatch – 5×5

snatch – 3×3 @70%

3×2 @ 75%

Pendlay row 4×8

 

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