(215) 291-2968 Sunday - Jan 24, 2021

WOD112816: “JT”


CrossFit Novem: 3 Pause Back Squat – hold 3 count (5 sets) building up to 70-75%  *20 Minute Time Cap. Conditioning: JT For Time 21-15-9 Handstand Push Ups (sub Ring Dips Push Ups   *15 Minute Time Cap   Cash Out: 5 sets – 5/5 Modified Dragon Flag Novem BootCamp: WOD 1: 4 Rounds Alt

CrossFit Novem:

3 Pause Back Squat – hold 3 count

(5 sets)

building up to 70-75% 

*20 Minute Time Cap.

Conditioning:

JT

For Time

21-15-9

Handstand Push Ups (sub

Ring Dips

Push Ups

 

*15 Minute Time Cap

 

Cash Out:

5 sets – 5/5 Modified Dragon Flag

Novem BootCamp:

WOD 1:

4 Rounds

Alt Max Effort EMOM

Wall Balls (20/14#)

Calorie Row

Box Jumps (20/10”)

V Ups

Plank Jack Push Ups

*1 min rest after each round

WOD 2:

Ca$hout

3 Rounds for Reps

30 sec Russian Twists

30 Sec Hollow Hold

30 Sec Rest

*Score is total Russian Twists

Novem Barbell Club:

Complex Madness – Snatch Focus
1 Snatch + 1 Snatch Balance + 1 OHS
(5) x starting 55% – working up to a Max For The Day

Bench Press
(6) x 8 @ 65-75%
(you must complete all 8 UB – Go AHAP – no fails)

Back Squat
(6-8) x 4 – start 65% work up to a 4RM

Conditioning
5 Minute AMRAP – with total control
10 Box Jumps (24/20″)
5 Weighted Step Ups @ AHAP
10 Dumbbell Push Jerks @ AHAP
(conditioning is not optional and will be done as a class)

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