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WOD 100716: Thruster Doubles


CrossFit Novem: Thrusters 7×2 Work Up to Heavy Double 15 Minute Cap Conditioning: 14 Minute EMOM A) 7 Clean & Jerks (135/95) B) 40 Double Unders   Rx+ A) Clean and Jerks (155/105) B) UB Double Unders No DUs? 80 singles/ 20 s,s,d Novem BootCamp: WOD 1: 8 Min AMRAP 8 Weighted Step Ups w/

CrossFit Novem:

Thrusters

7×2

Work Up to Heavy Double

15 Minute Cap

Conditioning:

14 Minute EMOM

A) 7 Clean & Jerks (135/95)

B) 40 Double Unders

 

Rx+

A) Clean and Jerks (155/105)

B) UB Double Unders

No DUs? 80 singles/ 20 s,s,d

Novem BootCamp:

WOD 1:

8 Min AMRAP

8 Weighted Step Ups w/ KB (24/16)(1,2,3…)

8 KB Swings (24/16)

8 Push Ups

-2 Min Rest- 

8 Min AMRAP

8 Slam Balls

8 Goblet Squats (w/ Slam Ball)

8 Sit up & Press (w/ Slam Ball) 

-2 Min Rest-

WOD 2:

8 Min AMRAP

8 GTO (45/25#)

8 OHWL (1, 2, 3…)

8 Burpees OVER Plate

-2 Min Rest-

Novem Barbell Club:

Day 5
Snatch
build up to 70%
(1) 2 x @ 70%
(1) 2 x @ 75%
(1) 1 x @ 80%
(1) 1 x @ 85%
(3) 1 x @ 90%
(1) 2 x @ 80%

Clean & Jerk
build up to 70%
(1) 2 x @ 70%
(1) 2 x @ 75%
(1) 1 x @ 80%
(1) 1 x @ 85%
(2) 1 x @ 90%
(1) 1+2 x @ 80%

Front Squat
build up to 70%
(1) 3 x 75%
(1) 3 x 80%

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