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WOD010417: Max Effort Push Ups!


CrossFit Novem: Super Set Strength 1) Front Squat+Jerk (Off Rack) 3+2@50% 3+2@60% 3+2@70% 2x(3+2)@80% 2) RDL 5 Reps Work Up to Heavy 5 Rep (Keep Back Flat during movement) 20 Minute Cap Conditioning: 20 Minute AMRAP 200m Run / 200m Row/ 500m AD 10 Front Squats (155/105) ME Pushups 60 Sec Rest   Rx+ 20

CrossFit Novem:

Super Set Strength

1) Front Squat+Jerk (Off Rack)

3+2@50%

3+2@60%

3+2@70%

2x(3+2)@80%

2) RDL

5 Reps

Work Up to Heavy 5 Rep

(Keep Back Flat during movement)

20 Minute Cap

Conditioning:

20 Minute AMRAP

200m Run / 200m Row/ 500m AD

10 Front Squats (155/105)

ME Pushups

60 Sec Rest

 

Rx+

20 Minute AMRAP

200m Run / 200m Row/ 500m AD

10 Front Squats (155/105)

ME HSPUs

60 Sec Rest

Novem BootCamp:

WOD 1:

Pull Up Tutorial!

WOD 2:

TEST WORKOUT:

“CHELSEA”

30 MIN EMOM

In one minute complete:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Novem Barbell Club:

Muscle Snatches (from the hang)
(3) x 3 @ light to moderate

1 Slow Snatch Pull + 1 Full Snatch (fast)
(1) 1 + 1 @ 70%, (1) 1 + 1 @ 73-75%, (1) 1 + 1 @ 78-80%
(1) 1 + 1 @ 70%, (1) 1 + 1 @ 73-75%, (1) 1 + 1 @ 78-80%
(1) 1 + 1 @ 70%, (1) 1 + 1 @ 73-75%, (1) 1 + 1 @ 78-80%
this is not a typo, three sets of this progression.

Clean + Jerk (2+1 OR 1+2) Double your weaker lift
(1) ? + ? @ 70%, (1) ? + ? @ 73-75%, (1) ? + ? @ 78-80%
(1) ? + ? @ 70%, (1) ? + ? @ 73-75%, (1) ? + ? @ 78-80%
(1) ? + ? @ 70%, (1) ? + ? @ 73-75%, (1) ? + ? @ 78-80%
this is not a typo, three sets of this progression. the ? is for you to decide are you doing 2 cleans + 1 jerk or 1 Clean + 2 Jerks?…

Back Squat
(1) x 6 @ 70%, (1) x 4 @ 75%, (1) x 3 @ 80% – then
do a drop set at 70% for an AMRAP (all based off your 1RM)

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Example Patterns

demo demo demo demo demo demo demo demo demo demo