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WOD 091816: Sumo Power!


CrossFit Novem: Sumo Deadlift Warmup 5@ barbell 5@50% 5@55% Work Sets 3@70% 3@75% 3+@80% *20 Minute Cap Conditioning: 3 RFT 800 Meter Run 30 Box Jumps (24/20”) 30 Wall Ball Shots (20/14#) 10 Ft   RX+ All the same but box jumps – instead Weighted step ups (16/12kg) x 2 Novem BootCamp: WOD 1: 16

CrossFit Novem:

Sumo Deadlift

Warmup

5@ barbell

5@50%

5@55%

Work Sets

3@70%

3@75%

3+@80%

*20 Minute Cap

Conditioning:

3 RFT

800 Meter Run

30 Box Jumps (24/20”)

30 Wall Ball Shots (20/14#) 10 Ft

 

RX+

All the same but box jumps – instead

Weighted step ups (16/12kg) x 2

Novem BootCamp:

WOD 1:

16 Min AMRAP

10 GTOH

10 OHWL (1,2,3…)

5 Man Makers

5 Pull Ups

*Buy In + 4, 8, and 12 min marks = weighted 250 m Run

WOD 2:

8 Min AMRAP

8 Burpee Lat. Box Jump Overs

8 V-Ups

8/8 Skip Jumps

Novem Barbell Club:

Continue Barbell Programming!

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