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

WOD011417: I go, then you go!


CrossFit Novem: Team Movement Prep 2 Rounds 5 DL 5 KB Swings 5 Pullups Conditioning: Team WOD Teams of 2 Alt Sync Movements 100 KB Swings (24/16) 100 Pullups 100 Deadlifts (225/155) 100 HR Pushups   After Each Movement 1k Row or 2500m AD Must Alternate Bike and Row Each Team member will End Up

CrossFit Novem:

Team Movement Prep

2 Rounds

5 DL

5 KB Swings

5 Pullups

Conditioning:

Team WOD

Teams of 2

Alt Sync Movements

100 KB Swings (24/16)

100 Pullups

100 Deadlifts (225/155)

100 HR Pushups

 

After Each Movement

1k Row or 2500m AD Must Alternate Bike and Row Each Team member will End Up doing one of each

50 Reps Each Teammate Will work at the same time

Will need two bars and Two KBs Per team

Novem BootCamp:

WOD 1:

Teams of 2

8 Min AMRAP

250m Row

8 Sumo DL High Pulls (24/16kg)

8 Split Jump Burpees

 

8 Min AMRAP

50 Doubles/150 Singles

8 Push Ups

8 Weighted Lunges (2 DBs)

 

8 Min AMRAP

250M Run

8 Sit Ups

8 Wall Balls (20/14#)

 

 One person Works, One Person Rest

*2 Min Rest B/N AMRAPs

Novem Barbell Club:

Block Snatch (from the knee) refinement, stay tight!
warm up to 73% then – surfs up!
2 x @ 81%, 1 x @ 84%, 1 x @ 87%,
2 x @ 83%, 1 x @ 86%, 1 x @ 89%,
2 x @ 85%, 2 x @ 88%, 1 x @ 91%, 1 x @ HS
(We are building endurance through these waves!)

Floating Snatch Pull
(1) 3 x @ 90%, (2) 3 x @ 95%
(beginners, tread lightly keep your precents at 75%)

Overhead Squat
(2) x 2 @ AHAP, (3) x 1 @ AHAP
base these on feelings) try and beat last week

Snatch Push Press
(4) x 4 @ AHAP (base these on feelingz) try and beat last week

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