(215) 291-2968 Wednesday - Jan 27, 2021

WOD031217: Lunges Lunges Lunges!


CrossFit Novem: Super Set Strength A)Front Squat 3@78% 1@83% 3@78% 1@85% 3@78% 1@87% B) Push Jerks (from ground) 3@60% 3@70% 3@75% 2×3@80% 20 Minute Cap Conditioning: 12 Minute AMRAP 16 OHWL (95/65) 12 T2B 30 Sec Hollow Hold   RX+ Go unBroken on Lunges and T2B Novem BootCamp: WOD 1: For Time 100 Burpees  

CrossFit Novem:

Super Set Strength

A)Front Squat

3@78%

1@83%

3@78%

1@85%

3@78%

1@87%

B) Push Jerks (from ground)

3@60%

3@70%

3@75%

2×3@80%

20 Minute Cap

Conditioning:

12 Minute AMRAP

16 OHWL (95/65)

12 T2B

30 Sec Hollow Hold

 

RX+

Go unBroken on Lunges and T2B

Novem BootCamp:

WOD 1:

For Time

100 Burpees

 

*Every two minutes:

20 UB Double Under OR 50 Singles OR 10 UB SSD

*22 Min time cap

WOD 2:

6 Min Alt EMOM

M.E. V Ups

Plank

*Score is TOTAL V Ups

Novem Barbell Club:

Continue Barbell Programming!

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo