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WOD 030316: Bench Press Toes to Bar


CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 10 Minute AMRAP 5 Toes To Bar 10 Push Ups 15 Goblet Squats (24/16kg) Novem BootCamp: Gymnastics: Skill Work: Handstand 15 Min Max A)

CrossFit Novem:

Strength:

Bench Press

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

3 x @ 70%

3 x @ 75%

3+ x @ 80%

Conditioning:

10 Minute AMRAP

5 Toes To Bar

10 Push Ups

15 Goblet Squats (24/16kg)

Novem BootCamp:

Gymnastics:

Skill Work: Handstand

15 Min Max

A) 6x 10 sec Frog Stand / Tripod Stand

B) 3 x 5 Pike Push Up (on floor or boxes, just makes sure hips are over shoulders)

C) 3×20 sec Laying HS Hold

D) 3×8 Alt DB Press

Novem Barbell Club:

Rest

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