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WOD 031016: Cleans and Toes to Bar


CrossFit Novem: Strength: Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 12 Minute AMRAP 12 Toes to Bar 6 Ring Dips 3 Cleans (155/105)   Novem BootCamp: WOD 1: Turkish Get Ups WOD 2: 15 Minute

CrossFit Novem:

Strength:

Press

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 75%

3 x @ 85%

1+ x @ 90%

Conditioning:

12 Minute AMRAP

12 Toes to Bar

6 Ring Dips

3 Cleans (155/105)

 

Novem BootCamp:

WOD 1:

Turkish Get Ups

WOD 2:

15 Minute AMRAP – laddering up by 5’s

DB Push Press

Straight Leg Sit Ups

Lateral Box Overs

Novem Barbell Club:

Snatch

build up and find a max for the day

then – (7) 1 x @ 85% of the days max.

Clean & Jerk

build up and find a max for the day

then – (6) 1 x @ 85% of the days max.

Front Squat

(2) x 2 @ 90%

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