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WOD 020414: EMOMS


CrossFit Novem: Strength WOD: Front Squats 6@ 75% 4@ 85% 3@ 95% Or Go For New 3 Rep Max Conditioning WOD: 10 Minute EMOM 3 Power Cleans (155/105) Then Rest of Minute AMRAP of Double Unders Novem BootCamp: WOD No.1 10 Minute AMRAP 10 DB Push Press 20 S,S,D/40 Singles 10 OHWL w/DB WOD No.2

CrossFit Novem:

Strength WOD:

Front Squats

6@ 75%

4@ 85%

3@ 95%

Or Go For New 3 Rep Max

Conditioning WOD:

10 Minute EMOM

3 Power Cleans (155/105)

Then Rest of Minute

AMRAP of Double Unders

Novem BootCamp:

WOD No.1

10 Minute AMRAP

10 DB Push Press

20 S,S,D/40 Singles

10 OHWL w/DB

WOD No.2

10 Minute EMOM

5 Goblet Squats

Rest of Minute

AMRAP of Burpees

Novem Barbell:

Jerk from blocks/racks
5×3 65-70%

Push Press
4×5 @ 75% of max

Clean Pulls
3@75% max clean
2@90%
2@105%
3@90%

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