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WOD 020315: Clean Technique


CrossFit Novem: Strength: German Cleans 7 Sets going up on Weight Start with 50% working up in weight ever set. Conditioning: 5 RFT 5 Handstand Push Ups 7 Hang Power Cleans (135/95#) 9 KB Swings (24/16kg) *50 Double Unders after each round or 100 singles or 25 SSDs Novem Barbell Club: Clean & Jerk 3+1

CrossFit Novem:

Strength:

German Cleans

7 Sets going up on Weight

Start with 50%

working up in weight ever set.

Conditioning:

5 RFT

5 Handstand Push Ups

7 Hang Power Cleans (135/95#)

9 KB Swings (24/16kg)

*50 Double Unders after each round or 100 singles or 25 SSDs

Novem Barbell Club:

Clean & Jerk

3+1 @ 70%, 3+1 @80%, 1+1 @ 85%

Clean Complex

high pull + full clean + hang clean

5 sets @ ~70%

BB Hip thrusters (BB across your lap)

3 x 12 focus on glute activation

Novem BootCamp:

WOD 1:

5 RFT

5 Cluster Wall Balls*

20 Singles or Doubles

5 Burpee Box Jumps

20 Sit Ups

5 Toes Thru Rings

CASH OUT:

Cashout

3 Rounds:

15 sec R Plank K2E Hold

30 sec Plank

15 sec L Plank K2E Hold

30 s rest b/w rounds

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