(215) 291-2968 Tuesday - Jan 19, 2021

WOD030617: Bring it, Back Squat!


CrossFit Novem: Super Set A) Back Squat Wave 5@78% 1@83% 5@78% 1@86% 5@78% 1@89% B) Strict BW Pull-ups 6xME 20 Minute Cap Conditioning: WOD 5 RFT 12 HSPUs (Sub Press 75/55) 15 Burpee Box Jumps (20) 1 Minute Rest 20 Minute Cap   Rx+ 5 RFT 12 Deficit HSPU (4/2) 5 Burpee Ring Mus 1

CrossFit Novem:

Super Set

A) Back Squat Wave

5@78%

1@83%

5@78%

1@86%

5@78%

1@89%

B) Strict BW Pull-ups

6xME

20 Minute Cap

Conditioning:

WOD

5 RFT

12 HSPUs (Sub Press 75/55)

15 Burpee Box Jumps (20)

1 Minute Rest

20 Minute Cap

 

Rx+

5 RFT

12 Deficit HSPU (4/2)

5 Burpee Ring Mus

1 Minute Rest

HYBRID CLASS:

WOD 1

12 MIN AMRAP

40 T2B

30 Alt. DB Snatch (30/20lb)

20 Step Up & Back Lunge (24/20”)

 

WOD 2

5 RFT

12 KB Swings (24/16)

15 Burpee Box Jumps (20)

1 Minute Rest

Novem BootCamp:

WOD 1:

12 MIN AMRAP

40 T2B

30 Alt. DB Snatch (30/20kg)

20 Step Up & Back Lunge (24/20”)

WOD 2:

12 MIN AMRAP

40 Mountain Climbers

30 X Sit Ups

20 Thrusters (30/20#)

Novem Barbell Club:

Day 1 
Power Everything Day!
Power Snatch (from the floor)
(2) x 3 @ 65%
(3) x 3 @ 70%

2 Power Clean + 1 Power Jerk
(6-8) 2 + 1 @ Max For The Day

Snatch RDLs
(4) x 10 @ 75% (of your snatch)
Conditioning
3 RFT – with total control
5 Snatch Width grip Pull Ups – (no kip)
10/10 Hammer Curls @ AHAP
15 Push Ups
(conditioning is not optional and will be done as a class)

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