(215) 291-2968 Tuesday - Jan 26, 2021

WOD052617: Getting Ready for the Summer Sizzle!


CrossFit Novem:  Squat Clean 10 Minute EMOM 2 Hang Squat Cleans + 1 Jerk Every Minute Start at 50% Going Up on Weight Every other Round (Total of 5 weight changes) Conditioning: 4 RFT 25 Wallballs (20/14) 10 ft 50 Situps 25 Box Jumps Overs (24/20) 50 Double Unders (150 S, 25 SSD) 20 Minute

CrossFit Novem:

 Squat Clean

10 Minute EMOM

2 Hang Squat Cleans + 1 Jerk Every Minute

Start at 50%

Going Up on Weight Every other Round (Total of 5 weight changes)

Conditioning:

4 RFT

25 Wallballs (20/14) 10 ft

50 Situps

25 Box Jumps Overs (24/20)

50 Double Unders (150 S, 25 SSD)

20 Minute Cap

RX+

4 RFT

25 Wallballs (25/20) 10 ft

20 GHD Situps

25 Burpee Pullups

50 UB Double Unders

20 Minute Cap

HYBRID

WOD 1

10 Minute Alt EMOM

O: (5/5) KB Squat C&J (AHAP)

E: ME Burpee Split Jumps

WOD 2

4 RFT

25 Wallballs (20/14) 10 ft

50 Situps

25 Box Jumps Overs (24/20)

50 Double Unders (150 S, 25 SSD)

20 Minute Cap

Novem BootCamp:

WOD 1:

12 Min AMRAP (30/20#)

12 DB OH Walking Lunges (1,2,3)

9 Burpees

6 DB Hang Power Cleans

3 ManMakers

WOD 2:

12 Min AMRAP (30/20#)

12 Jumping Lunges

9 Ball Slam + Star Jump

6 Sit Up & press w / Ball

3 Pivot Squats

Novem Barbell Club:

Day 3 5/26
Tall Jerk
(5) x 3 – PVC- just the bar – light weight

2 Front Squat + 1 Jerk
build up to a heavy max for the day!!!
take no more than 15-20 minutes… then move on.

1 Snatch High Pull + 1 Snatch (from Power)
Build up to 75%
(5) 1+1 x @ 75%

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

Jerk Recovery -use the jerk blocks – help each other!
(5) x 2 @ 80-100+%
This lift will be based on a learning curve for some of you for a while, but try and get as close to your 1RM jerk.

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