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

WOD 110415: Hump Day Press Day


CROSSFIT NOVEM: Strength: Press 8 x @ 50-55% 6 x @ 65% 4 x @ 70% 3 x @ 75% Conditioning: 6 Minute AMRAP 200m Run 10 Burpees -90 Sec Rest- 6 Minute AMRAP 10 Front Squats (135/95) 10 Lateral Hops over Bar (1,2,3…) NOVEM BOOTCAMP: 6 Min EMOM Buy in: 2 Wall Walks or

CROSSFIT NOVEM:

Strength:

Press

8 x @ 50-55%

6 x @ 65%

4 x @ 70%

3 x @ 75%

Conditioning:

6 Minute AMRAP

200m Run

10 Burpees

-90 Sec Rest-

6 Minute AMRAP

10 Front Squats (135/95)

10 Lateral Hops over Bar (1,2,3…)


NOVEM BOOTCAMP:

6 Min EMOM

Buy in: 2 Wall Walks or 10 Shoulder Touches (1,2,3…)

Rest of min: Alt Pistols (1,2,3…) or Goblet Squat

– 1 Minute Rest –

6 Min EMOM

Buy in: 10 Sit Up and Press

Rest of min: Jumping Lunges (1,2,3…)

– 1 Minute Rest –

6 Min EMOM

Buy In: 5 Pike Push Ups

Rest of min: Heavy Weighted Step Ups (1,2,3…)

– 1 Minute Rest –

6 Min EMOM

Buy in: 5 Burpees

Rest of min: Ring Rows


NOVEM BARBELL CLUB:

Club Programming:

30 min free / squat time

snatch – 3×2 @75%, 4×1 @ 80%

Clean Complex – 5 sets, start @ 65%

(Cln pull + hang cln + 2 front sqts + jerk)

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