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

WOD040817: Saturday Swole Session


CrossFit Novem:  Movement Prep 3 Muscle Snatch + 3 OHS + HP Snatch 5 Wall Ball Shots 5 Step Ups 5 Burpee Transitions Conditioning: For Time: Teams of 4 100 Calories AD 100 Snatch (95/65#) 200 Wall Ball Shots (20/14#) 10 ft. 200 Box Jumps (20″) 300 Burpees 300 Double Unders Novem BootCamp: WOD 1:

CrossFit Novem:

 Movement Prep
3 Muscle Snatch + 3 OHS + HP Snatch
5 Wall Ball Shots
5 Step Ups
5 Burpee Transitions

Conditioning:

For Time:
Teams of 4
100 Calories AD
100 Snatch (95/65#)
200 Wall Ball Shots (20/14#) 10 ft.
200 Box Jumps (20″)
300 Burpees
300 Double Unders

Novem BootCamp:

WOD 1:

Teams of Two – Stadium Style Relays

8 Min AMRAP

10 Cal Row

10 Burpees

10 Alt KB Clean & Jerk (24/16kg)

8 Min AMRAP

10 Box Jumps (24/20”)

10 Push Press (25/15#)

10 Jumping Lunges

 

8 Min AMRAP

10 Wa

ll Balls

10 Knees to Chest

Russian Twists

*2 Min Rest b/n AMRAPS

Novem Barbell Club:

Day 4 4/8
Snatch
build up to 80% of last weeks Day 4
then – (4) x 1 @ that weight

Clean & Jerk
build up to 80% of last weeks Day 4
then – (4) x 1 @ that weight

Back Squat
warm up to…
(1) x 2 @ 80%

Conditioning – Super Set not For Time
3 x 8 Bent Over Rows – underhand grip
3 x 15/12 Cal Air Dyne
3 x 10/10 Landmines @ AHAP

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