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WOD 062816: Back Squats & Rope Climbs!


CrossFit Novem: Back Squats Warmup 5@50% 5@55% Work Sets 5@60% 5@70% 5@80% 20 Minute Cap Conditioning: 16 Minute EMOM A) 10 Ring Dips B) 10 Power Cleans (155/105) C) 3 Rope Climbs D) 20 Air Squats   Rx+ A) ME Ring Dips B) ME Power Cleans (155/105) C) ME Rope Climbs D) ME Alt Pistols

CrossFit Novem:

Back Squats

Warmup

5@50%

5@55%

Work Sets

5@60%

5@70%

5@80%

20 Minute Cap

Conditioning:

16 Minute EMOM

A) 10 Ring Dips

B) 10 Power Cleans (155/105)

C) 3 Rope Climbs

D) 20 Air Squats

 

Rx+

A) ME Ring Dips

B) ME Power Cleans (155/105)

C) ME Rope Climbs

D) ME Alt Pistols (1,2,3…)

Novem BootCamp:

WOD 1:

“The Danielle”

12 Min AMRAP

400M Run/Row

10 Toes Thru Rings

15 Box Jumps

20 Shoulder Touches (1, 2, 3…)

WOD 2:

6 Min AMRAP

12 (6/6) DB Snatch (25/15#)

24 Mountain Climbers (1, 2, 3…)

-90 sec Rest – 

6 Min AMRAP

12 Push Ups

24 Jumping Lunges

Novem Barbell Club:

Primer Lifts
Tall Snatch
(5) x 3 – just the bar – light weight

Do Work
Snatch
Build up to 70% then
(2) x 1 @ 70%
(3) x 1 @ 75%

1 Power Clean + 1 Push Jerk
Build up to 70% then
(2) x 1+1 @ 70%
(3) x 1+1 @ 75%

Overhead Squat
build up to to 70% then
(2) x 1 @ 75%

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