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WOD 080316: Take that Squat Overhead!


CrossFit Novem: Overhead Squat Warm up sets: 5 Reps w/ Bar 5 x @ 50-55% Work Sets: 4 x @ 65% 3 x @ 75% 3 x @ 85% 3 x @ 90% 3 x @ 95%+ or find a New 3, 2,or 1RM *17 Minutes Conditioning: 3 RFT 600 Meter Run or 800 Meter

CrossFit Novem:

Overhead Squat

Warm up sets:

5 Reps w/ Bar

5 x @ 50-55%

Work Sets:

4 x @ 65%

3 x @ 75%

3 x @ 85%

3 x @ 90%

3 x @ 95%+

or find a New 3, 2,or 1RM

*17 Minutes

Conditioning:

3 RFT

600 Meter Run or 800 Meter Row

25 Box Jumps Overs (20”)

15 Ring Dips

 

RX+

3 RFT

600 Meter Run or 800 Meter Row

25 Burpee Box Jumps Overs (20”)

15 Bar Muscle Ups

Novem BootCamp:

WOD 1:

20 Min Infinity Ladder up by 2 (start at 4 reps)

Shoulder Touches

Alt Side Squats

Sit Ups

*WEIGHTED 250m Run b/n Rounds

WOD 2:

Ca$hout – 3 Rounds

1 Min AMR(eps)AP

M.E. Wall Ball Burpees

*1 Min Rest B/N Rounds

Score is total Reps

Novem Barbell Club:

Primer Lifts
Tall Clean
(5) x 3 – just the bar – light weight

Tall Jerk
(5) x 3 – PVC- just the bar – light weight

Do Work
Snatch
build up to 80%
then – (1) x 1 @ 80%
(3) x 1 @ 85%

Clean & Jerk
build up to 80%
then – (1) 1+1 x @ 80%
(1) 1+1 x @ 85%

Snatch Pull
build up to 80% then –
(2) x 2 @ 80%

Front Squat
build up to 75%
(1) x 2 @ 75%
(1) x 1 @ 80%
(1) x 1 @ 85%

 

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