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WOD 012114: Skillz & Snow


CrossFit Novem: Skill Wod: 10 Minutes of Handstand Work. – Tripods or Holds – Push Ups (strict or Kipping) – Walks – Strict Press (3×5) Conditioning WOD: 12 Minute AMRAP 5/5 Kettle Bell Snatches (24/16kg) 10 Barbell Racked Lunges (115/75#) 10 Box Jumps (24/20″) Novem BootCamp: WOD No. 1 For Time Odds and Evens 1-3-5-7-9-11-13-15

CrossFit Novem:

Skill Wod:

10 Minutes of Handstand Work.

– Tripods or Holds

– Push Ups (strict or Kipping)

– Walks

– Strict Press (3×5)

Conditioning WOD:

12 Minute AMRAP

5/5 Kettle Bell Snatches (24/16kg)

10 Barbell Racked Lunges (115/75#)

10 Box Jumps (24/20″)

Novem BootCamp:

WOD No. 1

For Time

Odds and Evens

1-3-5-7-9-11-13-15

Burpees

14-12-10-8-6-4-2

Wallballs

WOD No.2

10 Minute AMRAP

10 KB Swings

10 KBSDLHP

10 Clapping Pushups

Novem Barbell:

Snatch

3 singles @ 85%

C/J

3 singles @ 85%

Clean pull

3×2 @ 90%

Back squat

 2 @ 70%

2 @75%

2 @80%

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