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WOD 071915: Sunday Bear Hug!


CrossFit Novem: Strength: Overhead Squat Warm up sets: 5 Reps w/ Bar 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Conditioning: For Time: 1 Bear Complex (115/85#) 27 Wall Ball Shots (20/14) 10ft 3 Bear Complex (115/85#) 21 Wall Ball Shots

CrossFit Novem:

Strength:

Overhead Squat

Warm up sets:

5 Reps w/ Bar

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5+ x @ 75%

Conditioning:

For Time:

1 Bear Complex (115/85#)

27 Wall Ball Shots (20/14) 10ft

3 Bear Complex (115/85#)

21 Wall Ball Shots

6 Bear Complex (115/85#)

15 Wall Ball Shots

9 Bear Complex (115/85#)

9 Wall Shots

Novem BootCamp:

WOD 1:

5 RFT

250 m Run or Row

3 Man Makers

5 Pull Ups

7 SSD Knee Tucks

WOD 2:

1 Min ME Sit Ups

-30 sec rest-

20 sec each:

L Plank K2E Hold

Plank

R Plank K2E Hold

-30 sec rest-

2 Min Eccentric Sit Up

-30 sec rest-

1 Min Leg Cycles/Reverse Cycles/6 in holds

Novem Barbell Club:

“Double stimulation” (CNS + muscle)

rep scheme same for Snatch and C&J

warm up to 88%-90% for 1, then drop to 75% for as many reps as possible (double or tripple or quad?)

complete this rotation 3 times (ie: will hit 90% 3 times + 3 sets of doubles/tripples

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