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WOD 070615: Overhead and Away We Go!


CrossFit Novem: Strength: Overhead Squat Warm up sets: 2 x 5 @ w/Bar 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: WOD: 15 Minute AMRAP: 400 Meter Run 10 OHS (40% of your 1RM) 10 Box

CrossFit Novem:

Strength:

Overhead Squat

Warm up sets:

2 x 5 @ w/Bar

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

Conditioning:

WOD:

15 Minute AMRAP:

400 Meter Run

10 OHS (40% of your 1RM)

10 Box Jump Burpees (20”)

 

Novem BootCamp:

WOD 1:

4 RFT

30 sec Hollow Hold

10 Hand Release Push Ups

20 OHWL (1,2,3…)

30 sec Beast Hold

WOD 2:

2 Rounds

Alternating Tabatas

Burpees and Box Jumps

DB Thrusters and Russian Twists (1,2,3…)

*30 sec to switch between the two stations, 1 Min b/w Rounds.

Novem Barbell Club:

Snatch – 2@70,2@75,1@80,1@85

Clean & Jerk- 2@70,2@75,1@80,1@85

Back Squat – 2 @ 75%, 2 @ 80%, 1@ 85%

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