(215) 291-2968 Tuesday - Jan 26, 2021

WOD 111815: We Squattin Today!


CrossFit Novem: Strength: Back Squat 8 x @ 65% 6 x @ 75% 4 x @ 85% 3 x @ 90% Conditioning: 10 Minute AMRAP laddering up by 3’s Snatches (135/95#) Ring Dips Chest to Bar Pull Ups Novem BootCamp: WOD 1: 60 sec- 45 sec- 30 sec Plank K2E Hold (switch sides at halfway)

CrossFit Novem:

Strength:

Back Squat

8 x @ 65%

6 x @ 75%

4 x @ 85%

3 x @ 90%

Conditioning:

10 Minute AMRAP

laddering up by 3’s

Snatches (135/95#)

Ring Dips

Chest to Bar Pull Ups

Novem BootCamp:

WOD 1:

60 sec- 45 sec- 30 sec

Plank K2E Hold (switch sides at halfway)

Plank DB Rear Lat Raise (switch sides at halfway)

Tire Flips

V Ups or Knee Tucks

DB Thrusters

Hollow Hold

Ring Push Ups

Walk Outs

*no rest between movements, 1 min b/w rounds

**count the holds for time as that many reps (60 sec = 60 reps, 45 = 45, etc.)

WOD 2:

1 Min

Superman/Banana

-rest-

10 reps together

RDL + L Row

-rest-

1 Min

Superman/Banana

-rest-

10 reps together

RDL + R Row

-rest-

1 min

Plank

Novem Barbell Club:

30 min free / squat time

Snatch – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%

C&J – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%

Clean Pull 2 @ 90 , 2 @ 95% , 2 @ 100%

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