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WOD 072214: Those Overhead Squats Are Nothing… Just Wait til We Get to Those Planks!!


Crossfit Novem Overh Head Squat 5 x 3 Start 65% – working your way up to a Heavy Triple for the day. 10 Minute EMOM 3 OHS Buy In (115/80#) Odd Minutes: Toes 2 Bar Even Minutes: Box Jumps (24/20”) Ca$h Out: 4 Rounds 1 Minute Weighted Plank Holds (45/35#) 30 Seconds Rest between rounds

Crossfit Novem

Overh Head Squat

5 x 3

Start 65% – working your way up to a Heavy Triple for the day.
10 Minute EMOM

3 OHS Buy In (115/80#)

Odd Minutes: Toes 2 Bar

Even Minutes: Box Jumps (24/20”)

Ca$h Out:

4 Rounds

1 Minute Weighted Plank Holds (45/35#)

30 Seconds Rest between rounds

Novem Bootcamp

For Time:

400m Run

10 Wall Balls

10 DB Thrusters

10 Jumping Pullups

10 Russian Swings

400m Run

20 Wall Balls

20 DB Thrusters

20 Jumping Pullups

20 Russian Swings

400m Run

30 Wall Balls

30 DB Thrusters

30 Jumping Pullups

30 Russian Swings

400m Run

40 Wall Balls

40 DB Thrusters

40 Jumping Pullups

40 Russian Swings

Novem Barbell

Power Snatch 5 x 1 @ 75%

Power C&J 5 x 1 @ 75%

Box Jumps 3 x 3 – jump explosively

jump as high as you can but don’t worry about box height

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo