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WOD 020416: CF Open 14.1 Redo


CrossFit Novem: Strength: German Snatch Complex Every 90 sec for 12 Minutes (8 Sets) Conditioning: 10 Minute AMRAP 30 Double Unders (sub x60s, 15 ssd) 15 OHS (75/55#) Novem BootCamp: WOD 1: “Bootcamp Metcon Ninja” 7 RFT 11 Wallballs 11 Burpees 11 Pullups/Ring Rows *25 min time cap WOD 2: 8 Minute AMRAP 5 Slam

CrossFit Novem:

Strength:

German Snatch Complex

Every 90 sec for 12 Minutes

(8 Sets)

Conditioning:

10 Minute AMRAP

30 Double Unders (sub x60s, 15 ssd)

15 OHS (75/55#)

Novem BootCamp:

WOD 1:

“Bootcamp Metcon Ninja”

7 RFT
11 Wallballs
11 Burpees
11 Pullups/Ring Rows

*25 min time cap

WOD 2:

8 Minute AMRAP

5 Slam Ball Squat Thrusts w/ Pushup

15 DB Thrusters

30 Sec Side Plank

(Switch Sides after each round)

Novem Barbell Club:

Squat Day 3 / Week 8 – Back Squat

Snatch

2 x @ 75%

(4) 1 x @ 80%

Snatch Pull off riser – 3″

(5) 4 x @ 93-95%

BTN Snatch Push Press

(2) 4 x @ 85-87%

(2) 3 x @ 87-89%

 

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