(215) 291-2968 Friday - Jan 22, 2021

WOD 122913: Coe


CrossFit Novem: Mobility WOD: 7 Minutes to get loose and ready for “Coe” Conditioning WOD: “Coe” 10 Rounds for Time 10 Thrusters (95/65) 10 Ring Pushups Novem Babrbell: Block Sn Pull + Snatch (mid-thigh) Warm up to  (1+1) for 2 sets @ 75%  (1+1) for 2 sets @ 80%+ Block clean pull + clean (mid-thigh)

CrossFit Novem:

Mobility WOD:

7 Minutes to get loose and ready for “Coe”

Conditioning WOD:

“Coe”

10 Rounds for Time

10 Thrusters (95/65)

10 Ring Pushups

Novem Babrbell:

Block Sn Pull + Snatch

(mid-thigh)

Warm up to

 (1+1) for 2 sets @ 75%

 (1+1) for 2 sets @ 80%+

Block clean pull + clean

(mid-thigh)

Warm up to

(1+1) for 2 sets @ 75%

(1+1) for 2 sets @ 80%+

Clean pull

4×3 @90%+

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo