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WOD 033015: Clean and Jerk EMOM


CROSSFIT NOVEM Back Squats 8@55-65% 6@70% 4@80% 3@85% *17 Minute Cap 10 Minute ALT EMOM A. 10 Box Jump Burpees (24/20) B. 3 Clean & Jerks (155/105) Cashout: Weighted Pullups 5-5-3-3-1-1   NOVEM BARBELL Power clean + (2) Push press – 4 warm up sets then 4×2 heavy (2)Snatch Push Press + (1)Sn Balance 1@65%,

CROSSFIT NOVEM

Back Squats
8@55-65%
6@70%
4@80%
3@85%

*17 Minute Cap 10 Minute ALT EMOM
A. 10 Box Jump Burpees (24/20)
B. 3 Clean & Jerks (155/105)

Cashout:
Weighted Pullups
5-5-3-3-1-1

 

NOVEM BARBELL

Power clean + (2) Push press – 4 warm up sets then 4×2 heavy
(2)Snatch Push Press + (1)Sn Balance
1@65%, 2×1@70%, 2×1 @75%, 2×1 @ 80%
Clean DL – 4 x 4 – Work up from 90% Clean

 

NOVEM BOOTCAMP

3 Rounds
1 Min at Each Station:
Ring Ab Roll Outs
Wall Balls
Plank K2E (1,2,3…)
KB Swings
Battle Ropes (1,2,3…)

*90 s between rounds
Tabata
Alternate Hand Release Push Ups and GTOH
(20 s AMRAP HRPU, 10 sec rest, 20 s GTOH, 10 sec rest, 20 s HRPU, etc)

-1 min rest-

Tabata
Alternate Burpees and Sit Ups

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