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WOD 010416: Winter is Finally Here!!!


CrossFit Novem: Strength: Push Press 5 x @ 40% 5 x @ 50% (2) 10 x @ 60% Conditioning: 15 Minute AMRAP 400 m Run or 500m Row 5 Toes to Bar 10 Push Press (95/65#) 15 Wall Ball Shots (20/14#) 10ft Novem BootCamp: WOD 1: “Annie” 50-40-30-20-10 Double Unders Sit Ups WOD 2: 8

CrossFit Novem:

Strength:

Push Press

5 x @ 40%

5 x @ 50%

(2) 10 x @ 60%

Conditioning:

15 Minute AMRAP

400 m Run or 500m Row

5 Toes to Bar

10 Push Press (95/65#)

15 Wall Ball Shots (20/14#) 10ft

Novem BootCamp:

WOD 1:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

WOD 2:

8 Min Alt EMOM

Buy In A: 5 V-Ups

Rest of A: Mountain Climbers (1,2,3…)

Buy In B: 10 Jumping Lunges

(1,2,3..)

Rest of B: Pushups

-90 sec rest-

8 Min Alt EMOM

Buy In A: 10 KB Swings

Rest of A: Goblet Squats

Buy In B: 10 DB Thrusters

Rest of B: Ring Rows

Novem Barbell Club:

Snatch

4 x 2 @ 78%

Jerks From the Blocks

5 x 2 @ 80%

Clean Pulls

4 x 4 @ 98%

Squat Day 1 / Week 4 – Back Squat

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Example Patterns

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