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WOD 042914: Holy Crap!… Coach Chris did a WOD???!!!


Crossfit Novem Snatch 20 Minutes to Establish a 1RM For Time 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155#) 1-2-3-4-5-6-7-8-9-10 Barfees (bar facing burpees) Novem Bootcamp WOD 1 For Time: 500m Row 100 Singles 50 Ground to Overhead 100 Singles 100ft Plank Walk Pushes 100 Singles 50 Goblet squats 100 Singles 50 Ball Slams Cashout 8 Rounds Bottom to Bottom

Crossfit Novem

Snatch

20 Minutes to Establish a 1RM

For Time

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155#)

1-2-3-4-5-6-7-8-9-10

Barfees (bar facing burpees)

Novem Bootcamp

WOD 1

For Time:

500m Row

100 Singles

50 Ground to Overhead

100 Singles

100ft Plank Walk Pushes

100 Singles

50 Goblet squats

100 Singles

50 Ball Slams

Cashout

8 Rounds

Bottom to Bottom Tabata Squats

Novem Barbell

Hang Snatch (2-3 inches BELOW knee)

5×1

Power Clean + Power Jerk + Jerk

5×1 @ >65%

BTN Push Press

5×3 @75%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo