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

WOD122016: Dumbbell Row Showdown!


CrossFit Novem: Super Set 1)Clean Complex Power Clean+Front Squat+Jerk 2@50% 2@60% 2@70% 2×2@80% Beginners Clean from Hang 2)KB/DB Bent Over Row 5×10 Each Side Go Heavy but keep good form 20 Minute Cap Conditioning: 12 Minute EMOM ME Weighted Step Ups (24/20) (one 24/16) ME Hang Power Cleans (135/95) ME OHWL (45/25) (1,2,3…) 1 Minute

CrossFit Novem:

Super Set

1)Clean Complex

Power Clean+Front Squat+Jerk

2@50%

2@60%

2@70%

2×2@80%

Beginners

Clean from Hang

2)KB/DB Bent Over Row

5×10 Each Side

Go Heavy but keep good form

20 Minute Cap

Conditioning:

12 Minute EMOM

ME Weighted Step Ups (24/20) (one 24/16)

ME Hang Power Cleans (135/95)

ME OHWL (45/25) (1,2,3…)

1 Minute Rest

 

Rx+

2xKB Weighted Step Ups

 

Optional Cashout

Tabata

Row, AD, Burpees, or Double Unders

(Pick one and do for all 8 rounds)

Novem BootCamp:

WOD 1:

15 Min AMRAP

10 Ring Rows

15 Burpees

20 Alternating Curtsy Lunges

WOD 2:

5 MIN AMRAP

5 V Ups

10 Goblet Squats (24/16kg)

-2 min rest-

5 MIN AMRAP

5 Heavy Thrusters (35/20#)

10 Russian Twists

Novem Barbell Club:

Continue Barbell Programming!

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Example Patterns

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