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WOD 060915: Tuesday Sprints


CROSSFIT NOVEM “Murder Complex” 5 Sets 1 Power Clean + 2 Front squats + 1 Jerk Drive + 1 Split Jerk + 1 BTN Split Jerk 4 Rounds: M.E. 45 secs Work, 15 Sec Rest 25 ft Sprints Hand Stand Push Ups Thrusters Calorie Row   NOVEM BARBELL Power Sn + 3 Sn PP +

CROSSFIT NOVEM

“Murder Complex”
5 Sets
1 Power Clean + 2 Front squats + 1 Jerk Drive + 1 Split Jerk + 1 BTN Split Jerk

4 Rounds:
M.E. 45 secs Work, 15 Sec Rest
25 ft Sprints
Hand Stand Push Ups
Thrusters
Calorie Row

 

NOVEM BARBELL

Power Sn + 3 Sn PP + 3 OHS – work up to 70%
Clean Complex – high pull + full clean + hang clean at 5 sets @ ~70%
“Superman”/Hollow-body cool down 3×6

NOVEM BOOTCAMP

12 Min Infinity Ladder
Turkish Get Ups by 2
KB Swings by 3
Goblet Squats by 4

(So round 1 would be 2 TGU, 3 KB Swings, 4 Goblet Squats, round 2 4 TGU, 6 KB Swings, 8 gobbies, round 3 = 6 TGU, 9 KB Swings, 12 goblet squats, etc)
6 Min ME
Battle Ropes (1,2,3…)
X Sit Ups (1,2,3..)

-1 Min Rest-

6 Min ME
SSD Knee Tucks
Push Ups

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