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WOD 092416: The Team Approach!


CrossFit Novem:  MOvement Prep: 2 Rounds 5 Power Cleans 5 Front Squats 5 Power Snatch 5 OHS Butt Kickers / High Knee Conditioning: Teams of 2 5 Minute AMRAP 400m Run Then ME Power Cleans (135/95) 1 Minute Rest   5 Minute AMRAP 400m Run Then ME Front Squats (135/95) 1 Minute Rest   5

CrossFit Novem: 

MOvement Prep:

2 Rounds

5 Power Cleans

5 Front Squats

5 Power Snatch

5 OHS

Butt Kickers / High Knee

Conditioning:

Teams of 2

5 Minute AMRAP

400m Run

Then ME Power Cleans (135/95)

1 Minute Rest

 

5 Minute AMRAP

400m Run

Then ME Front Squats (135/95)

1 Minute Rest

 

5 Minute AMRAP

400m Run

Then ME Power Snatch (95/65)

1 Minute Rest

 

5 Minute AMRAP

400m Run

Then ME OHS (95/65)

1 Minute Rest

 

*Both Run only run Once Per AMRAP

one person works one person Rest for ME reps on Barbell

Novem BootCamp:

WOD 1:

Teams of Two

30 Min AMRAP

400 m Row

2 Rope Climbs (sub 10 strict, no kip pull ups)

20 KB Swings

30 Toes to Bar

40 Air Squats

Parking Lot Banded Partner Sprint

250 Weighted Run (both partners)

 

Novem Barbell Club:

Continue Barbell Programming!

 

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