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WOD 042216: Bring on the heat!


CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 9 Minute AMRAP 15 HR Pushups 10 Ring Dips 10 Power Cleans (135/95#) Novem BootCamp: WOD

CrossFit Novem:

Strength:

Bench Press

Warm up sets:

5 x @ 55%

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

Conditioning:

9 Minute AMRAP

15 HR Pushups

10 Ring Dips

10 Power Cleans (135/95#)

Novem BootCamp:

WOD 1:

15 Min Infinity Ladder

by 4s

X Sit Ups (1,2,3…)

Ball Slams

OHWL (1,2,3…)

*Heavy TGU b/w every round.

WOD 2:

3 Rounds

2 Min AMRAP

100 ft Shuttle Run

10 Jump Squats

Novem Barbell Club:

Snatch
build up to what you plan on opening with at LBC
OR (1) 1 x @ 90-95%
Clean & Jerk
build up to what you plan on opening with at LBC
OR (1) 1 x @ 90-95%

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