(215) 291-2968 Saturday - Jan 23, 2021

WOD032417: The Final Showdown – Open Workout 17.5!


CrossFit Novem: Open Workout 17.5 Movement Prep!  Conditioning: 10 RFT 9 Thrusters (95/65#) 35 Double Unders *40 Min Time Cap Novem BootCamp: WOD 1: 10 RFT 9  DB Thrusters (30/20#) 35 Double Unders/Singles *40 Min Time Cap WOD 2: 10 Min AMRAP 400M Run/Row 10 Burpees 20 Sit Ups Novem Barbell Club: Day 3 3/23

CrossFit Novem:

Open Workout 17.5 Movement Prep! 

Conditioning:

10 RFT

9 Thrusters (95/65#)

35 Double Unders

*40 Min Time Cap

Novem BootCamp:

WOD 1:

10 RFT

9  DB Thrusters (30/20#)

35 Double Unders/Singles

*40 Min Time Cap

WOD 2:

10 Min AMRAP

400M Run/Row

10 Burpees

20 Sit Ups

Novem Barbell Club:

Day 3 3/23
Snatch
build up and find a max for the day
then – (8) 1 x @ 85% of the days max.

Clean & Jerk
build up and find a max for the day
then – (6) 1 x @ 85% of the days max.

Front Squat
build up and find a max for the day
Conditioning – Super Set not For Time
1A 3 x M.E. Snatch grip pull ups
1B 3 x 8 DB Lateral Raises
1C 3 x 8/8 DB Single Arm Rows
1D 3 x 8 BiCep Curls

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo