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

WOD112716: Bench ‘n’ Deads Day


CrossFit Novem: 1) Eccentrically loaded Deadlifts (5 sets) Tempo 1 up – 5-7 count to the Floor x 3 building up to 60-70% *15 Minutes – immediately into – 2) Pause Bench Press (5 sets) Tempo 1 down – 3 count on chest – 1 up *15 Minutes  *30 Minute Time Cap.  Conditioning: 12 Minute

CrossFit Novem:

1) Eccentrically loaded Deadlifts

(5 sets)

Tempo 1 up – 5-7 count to the Floor

x 3 building up to 60-70%

*15 Minutes

– immediately into –

2) Pause Bench Press

(5 sets)

Tempo 1 down – 3 count on chest – 1 up

*15 Minutes

 *30 Minute Time Cap. 

Conditioning:

12 Minute AMRAP:

9 Deadlifts (155/105#)

18 Push Ups

36 Double Unders (S = 108, SSD = 18)

 

RX+

9 Deadlifts (225/155#)

18 Push Ups

36 UB Double Unders

Novem BootCamp:

WOD 1:

For time

50 Pull Ups

50 Burpees

40 Thrusters (25/15#)

40 Toes to bar

30 Alt. KB Clean & Jerk (24/16kg)

30 KB swings (24/16kg)

40 Walking Lunges

40 Sit Ups

50 Burpees

50 Wall Balls (20/14#)

WOD 2:

STRETCH!

Novem Barbell Club:

Continue Barbell Programming!

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo