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WOD 090716: Bon Voyage & Burpees Over the Bar!


CrossFit Novem: German Cleans 5-7 Sets going up in weight. 3 count Pause at each position: Floor – Knee Knee – Mid Thigh Mid Thigh – Power Clean Power Clean -– Full Squat Full Squat – Power Squat Stand Tall *15 Minute Cap Conditioning: 3 RFT 50 Double Unders 10 Clean and Jerk (135/95) 20

CrossFit Novem:

German Cleans

5-7 Sets going up in weight.

3 count Pause at each position:

Floor – Knee

Knee – Mid Thigh

Mid Thigh – Power Clean

Power Clean -– Full Squat

Full Squat – Power Squat

Stand Tall

*15 Minute Cap

Conditioning:

3 RFT

50 Double Unders

10 Clean and Jerk (135/95)

20 Burpees over Bar

20 Minute Cap

 

Rx+

50 UB DUs

10 Clean & Jerks (155/105)

20 Burpee Pullups

 

Optional Cashout

Weighted Pullups

5×5

Novem BootCamp:

WOD 1:

12 MIN Infinity Ladder by 3’s

V-Ups

Heavy Push Press (35/20#)

Jump Squats

*250 RUN b/n Rounds

WOD 2:

12 Min Infinity Ladder by 3’s

Split Jump Burpees

Sumo Deadlift high Pulls (24/16kg)

Box Jumps 

*250 ROW b/n Rounds

Novem Barbell Club:

Day 3
1 Clean Pulls + 1 Clean + 1 Front Squat +
1 Jerk Dip
use 70% of your best Complex from the past 2 weeks
(5) 1+1+1 @ 70%

2 Clean Lift Off + 2 Halting Clean DL (mid-thigh) +
2 Floating Clean Pull (dont touch the floor)
use 70% of your best Complex from the past 2 weeks
(5) 2+2+2 @ 70%

3 Muscle Clean + 3 Press in Clean
use 85% from last week
(3) 3+3 x @ 85%

Conditioning – Super Set not For Time
1A 3 x 8 Chin Ups (use band if needed)
1B 3 x 5 DB Extensions
1C 3 x 8 DB Lateral Raises

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