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WOD 073014: German Cleans and Sprints Make for Sexy Thighs!


Crossfit Novem German Clean 5 Sets -Floor -Knee -Mid Thigh -Power Clean -Full Squat -Power Squat 2 Sec Pause @ Each Position Start @ 60% 8 Minute AMRAP 5 Front Squats (155/105) 10 T2B Cashout 10 Rounds 50m Sprint Rest on walk back Novem Bootcamp 5Rounds for Time 400m Run 15 Swing Sets 15 Lateral

Crossfit Novem

German Clean

5 Sets

-Floor

-Knee

-Mid Thigh

-Power Clean

-Full Squat

-Power Squat

2 Sec Pause @ Each Position

Start @ 60%

8 Minute AMRAP

5 Front Squats (155/105)

10 T2B

Cashout

10 Rounds

50m Sprint

Rest on walk back

Novem Bootcamp

5Rounds for Time

400m Run

15 Swing Sets

15 Lateral Box Step Overs

15 Ring Rows

6min AMRAP

5 Wall Balls

10 Lateral Hops over ball

15 Steps Backward in Plank

Novem Barbell

Jerk – work up to 3RM

Snatch -5×3 @ 65%

Push Press – 5×3 @ 70%

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Example Patterns

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