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

WOD042817: Helen, we meet again!


CrossFit Novem: Clean Complex 1 Clean Deadlift + 1 Hang Clean Pulls + 1 Hang Clean + 1 Push Press + 1 Push Jerk (6-8) Working up to a heavy complex *18 Minute Start to Finish (including warm up) Conditioning CF, RX+, HYBRID: RE-TEST!!!! For Time: “Helen” 3RF 400 Meter Run 21 Kettlebell Swings (24/16kg)

CrossFit Novem:

Clean Complex
1 Clean Deadlift + 1 Hang Clean Pulls + 1 Hang Clean + 1 Push Press + 1 Push Jerk
(6-8) Working up to a heavy complex

*18 Minute Start to Finish (including warm up)

Conditioning CF, RX+, HYBRID:

RE-TEST!!!!
For Time:
“Helen”
3RF
400 Meter Run
21 Kettlebell Swings (24/16kg)
12 Pull Ups

*15 Minute Time Cap

HYBRID:

WOD 1:
3 RFT
20/18 Calorie Airdyne
20 Birddog Push Ups
20 Goblet Squats
*15 Minute Time Cap

Novem BootCamp:

WOD 1:

RE-TEST WORKOUT

“BOOTCAMP THOMPSON”

10 Rounds For Time

1 Rope Climb

29 GOBLET Squats (24/16kg)

50ft HEAVY DB Farmer Carry

 

*Sub 10 Strict Pull Ups for Rope Climb

*20 min cap

WOD 2:

Ca$hout

Hi/Lo Plank Tabata

Novem Barbell Club:

Day 3 4/28
Snatch
build up to 70% of your LBC opener
OR (4) 1 x @ 65%

Clean & Jerk
build up to 70% of your LBC opener
OR (3) 1 x @ 65%

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

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