(215) 291-2968 Saturday - Aug 08, 2020

WOD 110315: Nancy


CROSSFIT NOVEM: Conditioning: “Nancy” 5 RFT 400m Run 15 OHS (95/65) Cashout: Strict Chin Ups 5-5-5-5 NOVEM BOOTCAMP: WOD 1: 800 m Run -then- 4 RFT 5 SSD Knee Tucks 10 L Side Lying V Ups 20 KB Swings 10 R Side Lying V Ups 5 Toes thru Rings -then- 800 m Run WOD 2:

CROSSFIT NOVEM:

Conditioning:

“Nancy”
5 RFT
400m Run
15 OHS (95/65)

Cashout:

Strict Chin Ups

5-5-5-5


NOVEM BOOTCAMP:

WOD 1:

800 m Run

-then-

4 RFT

5 SSD Knee Tucks

10 L Side Lying V Ups

20 KB Swings

10 R Side Lying V Ups

5 Toes thru Rings

-then-

800 m Run

WOD 2:

Tabatas

Squats (20 sec) w a Squat Hold (10 sec)

-1 Min Rest-

Sit Ups (20 sec) w a Hollow Hold (10 sec)


NOVEM BARBELL CLUB:

101 Intro Programming:

Snatch Warm up

Hang (power) snatch 8 x 2

halting Snatch Deadlifts, Work up to 8/10 difficulty @ 5 sets

Club Programming:

30 min free / squat time

Block Sn Pull + (2) Sn (mid thigh) 3 sets @ 65%, 2 sets @ 70%

Block Cln Pull + (2) Cln (mid thigh) 3 sets @ 65%, 2 sets @ 70%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo