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WOD 011916: HSPUs Chipper


CrossFit Novem: Strength: Press find a 3RM Conditioning: For Time: 30 Handstand Push-Ups 40 Pull-Ups 50 KB Swings (24/16kg) 60 Sit-Ups 70 Burpees Novem BootCamp: WOD 1: 16 Minute AMRAP 30 Wallballs 15 Straight Leg Situps 10 Ring Rows WOD 2: 9 Minute AMRAP Ladder Up by 4 DB Thrusters Mountain Climbers (1,2,3..) Speed Skaters

CrossFit Novem:

Strength:

Press

find a 3RM

Conditioning:

For Time:

30 Handstand Push-Ups
40 Pull-Ups
50 KB Swings (24/16kg)
60 Sit-Ups
70 Burpees

Novem BootCamp:

WOD 1:

16 Minute AMRAP

30 Wallballs

15 Straight Leg Situps

10 Ring Rows

WOD 2:

9 Minute AMRAP

Ladder Up by 4

DB Thrusters

Mountain Climbers (1,2,3..)

Speed Skaters

 

Novem Barbell Club:

Clean off blocks (mid-thigh)

(4) 3 x @ 70%

Clean High Pull – elbows bend

(5) 3 x @ 80-85% – 1RM Best Snatch

Snatch Balance

(2) 3 x @ 75%

(3) 3 x @ 80%

Push Press

(4) 4 x @ 85% – or 8/10 intesity

Predefined Skins

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Example Patterns

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