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WOD 060516: Overhead Squats & Kettle Bell Snatches


CrossFit Novem:  Overhead Squat Warm up sets: 5 x @ bar% 5 x @ 40-45% Work Sets: 8 x 65% 6 x @ 75% 4 x @ 80% 3+ x @ 85%  *17 Minute Cap Conditioning: 4 RFT 400m Run 10 KB Snatch (24/16) (5 on Each Side you do not have to alternate) 20

CrossFit Novem:

 Overhead Squat

Warm up sets:

5 x @ bar%

5 x @ 40-45%

Work Sets:

8 x 65%

6 x @ 75%

4 x @ 80%

3+ x @ 85%

 *17 Minute Cap

Conditioning:

4 RFT

400m Run

10 KB Snatch (24/16)

(5 on Each Side you do not have to alternate)

20 Wallballs (20/14) @ 10ft

 

Rx+

400m Run

10 KB Snatch (32/24)

20 Wallballs (25/20) @ 10ft

Novem BootCamp:

WOD 1:

4 RFT

20 Overhead Walking Lunges

30 Box Jumps

20 Shoulder Touches (1,2,3…)

30 Drop Squats

WOD 2:

Cashout

3 Rounds

20 sec L Side Plank

20 sec Mountain Climbers

20 sec R Side Plank

20 sec Rest

Novem Barbell Club:

Continue Barbell Programming!

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