(215) 291-2968 Thursday - Jan 21, 2021

WOD041017: Turkish Get Up your Overhead Squat!


CrossFit Novem:  Overhead Skill Work TGU Review – Hybrid will be involved in this review * 4 Minutes for review – group review no weight (fists to the sky) 3 Rounds 3/3 TGU with KB or DB – moderate weight – Hybrid also 25/25ft Waiters Walk (15kg plate/25kg plate) * 6 Minutes for review –

CrossFit Novem: 

Overhead Skill Work
TGU Review – Hybrid will be involved in this review
* 4 Minutes for review – group review no weight (fists to the sky)
3 Rounds
3/3 TGU with KB or DB – moderate weight – Hybrid also
25/25ft Waiters Walk (15kg plate/25kg plate)
* 6 Minutes for review – group review no weight (fists to the sky)

Overhead Squat
(5) x 3 working up to a heavy triple
(1) x 3+ @ with your last triple AMRAP it!

Conditioning:

8 Minute AMRAP
10 Overhead Squats (95/65#)
35 Double Unders
Sub ffor DUs = 70 Singles, 18 SSDs

RX+

8 Minute AMRAP
5 Squat Snatches (135/95#)
35 UB Double Unders

HYBRID

WOD 1:
Strength
10 Sets TGU – Working Heavy!!!
* 18 Minutes for review – group review no weight (fists to the sky)

WOD 2 (with the CF Class)
8 Minute AMRAP
10 Dumbbell Thrusters (30/20#)
35 Double Unders
50 Mt. Climbers

Sub for DUs = 70 Singles, 18 SSDs

Novem BootCamp:

WOD 1:

800 m Run

-then-

4 RFT

5 Pull Ups

5 Push Ups

5 Air Squats

-then-

400m Run

-then-

4 RFT

5 Toes to Bar

5 Hollow Rocks

5 Sit Ups

-then-

250 m Run

-then-

25 Burpees

WOD 2:

Alternating Tabata

Lunges

&

2 DB Bent Over Row (25/15#)

Novem Barbell Club:

Day 1 4/10
Snatch
build up and find a max for the day
then – (4) 1 x @ 80% of the days max.

Clean & Jerk
build up and find a max for the day
then – (3) 1 x @ 80% of the days max.

Front Squat
warm up to…
(1) 1 x @ 80%

Conditioning – Super Set not For Time
1A 3 x M.E. chin ups – use a band if needed
1B 3 x 8 Weighted Knee Raises – dip bar or hanging
1B 3 x The Bear 20-30 sec holds
1B 3 x 10/10 Reaching Dead Bugs

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo