(215) 291-2968 Wednesday - Jan 20, 2021

WOD052417: How About That Hybrid?!


CrossFit Novem:  Pause Back Squats (2 sec pause at bottom) 3 at 50% 3 at 60% 3 at 70% 2×3 at 80% 2×2 at 85% 17 Minute Cap Conditioning: For Time 30 Cal Row 25 Burpees 20 Squat Cleans (95/65) 30 Toes to Bar 20 Squat Cleans (95/65) 25 Burpees 30 Cal AD 20 Minute

CrossFit Novem:

 Pause Back Squats

(2 sec pause at bottom)

3 at 50%

3 at 60%

3 at 70%

2×3 at 80%

2×2 at 85%

17 Minute Cap

Conditioning:

For Time

30 Cal Row

25 Burpees

20 Squat Cleans (95/65)

30 Toes to Bar

20 Squat Cleans (95/65)

25 Burpees

30 Cal AD

20 Minute CAP

RX+

For Time

30 Cal Row

25 Burpees

20 Squat Cleans (135/95)

30 Toes to Bar

20 Squat Cleans (135/95)

25 Burpees

30 Cal AD

HYBRID

WOD 1

 

WOD 2

For Time

30 Cal Row

25 Burpees

20 DB Squat Cleans (25/15)

30 Toes to Bar

20 DB Squat Cleans

25 Burpees

30 Cal AD

Novem BootCamp:

WOD 1:

16 MIN ALT EMOM

A) Calorie Row

B) KB Swings (24/16kg)

C) Box Jumps (24/20”)

D) Plank

*Score is total of A+B+C

WOD 2:

Cashout

Tricky Tabata

3 Rounds of 20sec on, 10sec off

2-Phase Squats

Hi/Lo Plank

Star Jumps

Sit Ups

Take 30 sec rest

-THEN-

3 Max effort Hollow Holds (20 sec rest b/n attempts)

Novem Barbell Club:

Day 2 5/24
Muscle Snatch
(5) x 3 – just the bar – light weight

Snatch
build up to a heavy 2 RM for the day!!!
take no more than 15-20 minutes… then move on.
** reset between each rep **

1 Clean Deadlift + 1 Power Clean + 1 Clean
build up to 75%
(5) 1+1+1 x @ 75%
Pausing Snatch Pull (Pasue at the Power Position)
(5) x 3@ 103-5%

Front Squat Wave
build to 80% – then surfs up!
3 x @ 80%
1 x @ 85%
3 x @ 80%
1 x @ 88%
3 x @ 80%
1 x @ 90%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo