(215) 291-2968 Friday - Feb 26, 2021

WOD020317: Out of the Comfort Zone


CrossFit Novem: Snatches Warm Up * 5 Minutes   2 Pause Snatch Deadlifts + 1 Power Snatch * 10 Minutes to Build up to a heavy complex   6 Minute EMOM 1 Power Snatch + 1 Hang Squat Snatch at 90% of the days best in the complex above. Conditioning: For Time: 25 Ground To

CrossFit Novem:

Snatches Warm Up

* 5 Minutes

 

2 Pause Snatch Deadlifts + 1 Power Snatch

* 10 Minutes to Build up to a heavy complex

 

6 Minute EMOM

1 Power Snatch + 1 Hang Squat Snatch

at 90% of the days best in the complex above.

Conditioning:

For Time:

25 Ground To Overhead (105/75#)

50 Toes 2 Bar

100 Wall Balls (20/14#) 10ft

 

RX+

For Time:

25 Squat Snatches (105/75#)

50 Toes 2 Bar

100 Wall Balls (25/20) 10ft

*20 Minute Cut Off

Novem BootCamp:

WOD 1:

20 Min AMRAP

5 Burpee Pull Ups

10 Weighted Step Ups (24/16kg)

5 V Ups

10 Shoulder Touches (1,2,3…)

5 2-Phase Squats

WOD 2:

Two Tabatas

1)

Hi Low Planks

(Hold plank for 10 sec part)

-90sec rest-

2)

Walking Lunges

Novem Barbell Club:

Muscle Snatch
(3) x 3 just as a wamr up

Snatch
(1) x 1 @ 70%, (1) x 1 @ 75%, (1) x 1 @ 80%, (3) x 1 @ 85%

Clean and Jerk
(1) x 1+1 @ 70%, (1) x 1+1 @ 75%, (2) x 1+1 @ 80%

Snatch Pull
(3) x 2 @ 90%

Front Squat
warm up to 70% then
(3) x 3 @ 70%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo