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WOD 071215: Do you even lift bro?


CrossFit Novem: Strength: Bench Press 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: 12 Minute AMRAP 10 Pull Ups 15 Burpees 200 Meter Run Novem BootCamp: WOD 1:

CrossFit Novem:

Strength:

Bench Press

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:

12 Minute AMRAP

10 Pull Ups

15 Burpees

200 Meter Run

Novem BootCamp:

WOD 1:

15 Min AMRAP

5/5 SL RDL + Back Lunge

10 Floor Rows (1,2,3…)

20 Drop Squats

Buy In and then at the 5 and 10 min mark, must stop what they are doing, take a 400 m run and pick up where they left off.

WOD 2:

8 Min EMOM

Buy In A: 10 Scissor Kicks (1,1,2,2,3,3…)

Rest of A: Side Lying V Ups

Buy In B: 10 DB Push Press

Rest of B: Singles or Doubles

 

Novem Barbell Club:

Snatch – Work up to a Heavy Single or 85%

C&J – 4 singles @ 85%

RDL/Stiff leg DL  5 x 3

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