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WOD 082614: Clean Complexes and 8 Minutes


CrossFit Novem: Strength & Techique: “Taylor Clean Complex” 6 x @ 60% 1 Clean Pull 1 Hang Clean 2 Front Squats 1 Power or Split Jerk Conditioning WOD: 8 Minute AMRAP 5 Push Press (95/65#) 10 Box Jumps (24/20#) 30 Double Unders Novem BootCamp WOD No.1 Tabata Sell Out – Total Reps 8 Rounds of

CrossFit Novem:
Strength & Techique:
“Taylor Clean Complex”
6 x @ 60%
1 Clean Pull
1 Hang Clean
2 Front Squats
1 Power or Split Jerk

Conditioning WOD:
8 Minute AMRAP
5 Push Press (95/65#)
10 Box Jumps (24/20#)
30 Double Unders

Novem BootCamp
WOD No.1
Tabata Sell Out – Total Reps
8 Rounds of 20 sec. of work 10 sec of rest
Calorie Row
Squats
Sit Ups
Push Ups
* No Rest between stations

WOD No.2
3 Sets of Max Effort Plank Holds
Go until failure and rest 2:1 ratio

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