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WOD 081116: A good day for Dead Lifts


CrossFit Novem: Deadlift Warmup 5@45lbs (RDL) 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% 20 Minute Cap Conditioning: 10 Minute AMRAP 7 HSPUs (Sub Box if no HSPUs) 14 Deadlifts (225/155) 7 Toes to Bar   Rx+ 7 Strict HSPUs 14 Deadlifts (325/220) 7 Toes to Bar Novem BootCamp: WOD 1: 12 Min AMRAP 400M Run

CrossFit Novem:

Deadlift

Warmup

5@45lbs (RDL)

5@50%

5@55%

Work Sets

5@60%

5@70%

5+@75%

20 Minute Cap

Conditioning:

10 Minute AMRAP

7 HSPUs (Sub Box if no HSPUs)

14 Deadlifts (225/155)

7 Toes to Bar

 

Rx+

7 Strict HSPUs

14 Deadlifts (325/220)

7 Toes to Bar

Novem BootCamp:

WOD 1:

12 Min AMRAP

400M Run

10 Alt Plank Rotations (*in high or low plank)

15 Balls Slams (20/30#)

20 Jumping Lunges

WOD 2:

12 Min AMRAP

50 Doubles or 100 Singles

10 Goblet Squats (16/24kg)

15 Kettle bell swings

20 Sit Ups

Novem Barbell Club:

Continue Barbell Programming!

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