(215) 291-2968 Thursday - Sep 24, 2020

WOD021917: Running Weather in February!


CrossFit Novem:  DELOAD Back Squats: (5) x 5 @ 70% *15 Minutes   “The McBride Complex” 3 Power Cleans + 2 Push Press + 1 Push/Split Jerk = 1 Rep Conditioning: RE-TEST FROM WEEK 1 For Time: 400 Meter Run/Row 3 McBrides (135/95#) 400 Meter Run/Row 6 McBrides (115/75#) 400 Meter Run/Row 9 McBrides (95/65#)

CrossFit Novem: 

DELOAD

Back Squats:

(5) x 5 @ 70%

*15 Minutes

 

“The McBride Complex”

3 Power Cleans + 2 Push Press + 1 Push/Split Jerk = 1 Rep

Conditioning:

RE-TEST FROM WEEK 1

For Time:

400 Meter Run/Row

3 McBrides (135/95#)

400 Meter Run/Row

6 McBrides (115/75#)

400 Meter Run/Row

9 McBrides (95/65#)

400 Meter Run/Row

 

RX+

Add 12 Burpees to a 6” target after each complex

*25 Minute Time Cap

Novem BootCamp:

WOD 1:

8 MIN AMRAP

3 SSD Knee Tucks

10 Ball Slams + Star Jump (30/20#)

 

-2 Min Rest-

 

8 MIN AMRAP

300m Row

10 KB Swings (24/16kg)

 

-2 Min Rest-

 

8 MIN AMRAP

3 Man Makers (25/15#)

10 Burpees over DB

 

Ca$hout

100 Partner Wall Ball Sit-ups

Novem Barbell Club:

Continue Barbell Programming!

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