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WOD 042516: Overhead we go…


CrossFit Novem: Strength: Overhead Squat 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: 7 RFT 200 Meter Sprint 10 Burpee Box Jumps (20”) 5 Strict Pull Ups Novem BootCamp:

CrossFit Novem:

Strength:

Overhead Squat

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:

7 RFT

200 Meter Sprint

10 Burpee Box Jumps (20”)

5 Strict Pull Ups

Novem BootCamp:

WOD 1:

20 Min AMRAP

A: Wall Balls

B: Heavy Weighted Step Ups

C: Singles or Doubles

D: Toes to Bar

E: Ring Push Ups

Cash Out

3 Rounds

30 sec each

R Plank K2E Hold

Plank

L Plank K2E Hold

Rest

Novem Barbell Club:

Snatch
build up to 90% of your LBC opener
OR (1) 1 x @ 80-85%
Clean & Jerk
build up to 90% of your LBC opener
OR (1) 1 x @ 80-85%
Front Squat
warm up to…
(1) 1 x @ 85%

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