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WOD 052014: JT


Crossfit Novem Front Squats 5@55% 5@65% 3×5@70% Sets Across JT 21-15-9 HSPUs Ring Dips Pushups Novem Bootcamp WOD 1 For Time: 2-4-6-8-10-12-14-16-18-20 Jumping Pullups 20-18-16-14-12-10-8-6-4-2 OHWL (1,2,3…) WOD 2 8min AMRAP 10/10 Lateral Plank Walk 10 GTO Novem Barbell Muscle Snatch 4 x 3 @ 35% Hang cleans 3 x 5 (yes 5 reps) @

Crossfit Novem

Front Squats

5@55%

5@65%

3×5@70% Sets Across

JT

21-15-9

HSPUs

Ring Dips

Pushups

Novem Bootcamp

WOD 1

For Time:

2-4-6-8-10-12-14-16-18-20

Jumping Pullups

20-18-16-14-12-10-8-6-4-2

OHWL (1,2,3…)

WOD 2

8min AMRAP

10/10 Lateral Plank Walk

10 GTO

Novem Barbell

Muscle Snatch

4 x 3 @ 35%

Hang cleans

3 x 5 (yes 5 reps) @ 70% or greater

warm up with triples/doubles and go AHAP on the sets of 5

Bench press

4 x 10 AHAP

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