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WOD 041216: 3 WODs in One


CrossFit Novem: Strength: German Snatch 5 Sets Conditioning: 6 minute AMRAP 10 Toes to Bar 20 Goblet Squats – 90 seconds Rest – 6 Minute AMRAP 10 Power Snatches (95/65#) 20 Bar Facing Burpees – 90 seconds Rest – 6 Minute AMRAP 10 Calorie Row 20 Wall Ball Shots Novem BootCamp: Skill Work: Rope Climbs

CrossFit Novem:

Strength:

German Snatch

5 Sets

Conditioning:

6 minute AMRAP

10 Toes to Bar

20 Goblet Squats

– 90 seconds Rest –

6 Minute AMRAP

10 Power Snatches (95/65#)

20 Bar Facing Burpees

– 90 seconds Rest –

6 Minute AMRAP

10 Calorie Row

20 Wall Ball Shots

Novem BootCamp:

Skill Work: Rope Climbs

5 x 5 Strict and/or Negative Pull Ups

5 x Max Effort Hang from Pull Up Bar

5 x Hand over Hand Climb w Feet on Floor

3 Rope Climbs and/or Climb Attempts

WOD 1:

7 min AMRAP

5 Toes to Bar

5 Ring Dips

20 singles or doubles

90 sec rest

7 min AMRAP

5 Ball Slams

5 V Ups

20 Mountain Climbers (1,2,3…)

Novem Barbell Club:

Snatch
warm up to…
(5) 1 x @ 75%
Clean & Jerk
warm up to…
(4) 1 x @ 75%

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