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WOD 081815: Clean Complex


CrossFit Novem: Strength: 12 Min Clean EMOM 1 Hang Squat Clean +1 Push Jerk + 1 Split Jerk *55-60% Going up on Each Set Conditioning: 10 Minute AMRAP: 10 Box Jumps (24/20”) 10 Hang Power Cleans (95/65#) 10 Push Jerks (95/65#) Novem BootCamp: WOD 1: For Time 800 m Run 20 Shoulder Touches (1,2,3…) 20

CrossFit Novem:

Strength:

12 Min Clean EMOM

1 Hang Squat Clean

+1 Push Jerk

+ 1 Split Jerk

*55-60% Going up on Each Set

Conditioning:

10 Minute AMRAP:

10 Box Jumps (24/20”)

10 Hang Power Cleans (95/65#)

10 Push Jerks (95/65#)

Novem BootCamp:

WOD 1:

For Time

800 m Run

20 Shoulder Touches (1,2,3…)

20 Jump Squats

20 V Ups

800 m Run

WOD 2:

Alternating Tabatas

GTOH and OHWL (1,2,3…)

Ring Rows and Ring Push Ups

X Sit Ups and Frog Jumps

Novem Barbell Club:

Shankle Complex – 4 sets working up from 65%, look @ last week for reps

Clean Pull – MAX, then 2 @ 90%, 3 @ 85%

Pendlay Rows 5×5

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