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WOD 101215: Look Good Lift Good


CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 8 Minute AMRAP 10 Box Jumps (24/20”) – Step Down 5 Chest to Bar Pull Ups Novem BootCamp: WOD 1: 3

CrossFit Novem:

Strength:

Deadlift

Warm up sets:

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 85%

1 x @ 90%

1 x @ 95%

1 x @ 100%+

Conditioning:

8 Minute AMRAP

10 Box Jumps (24/20”) – Step Down

5 Chest to Bar Pull Ups

Novem BootCamp:

WOD 1:

3 Rounds

1 Min Each

Singles or Doubles

Box Jumps

Pull Ups

Push Ups

Sit Ups

*no rest b/w movements

1 min b/w rounds

Cash Out:

3 Rounds

20 sec R Plank K2E

20 sec Plank

20 sec L Plank K2E

20 sec Boat Pose

20 sec Hollow Hold/Banana

20 sec rest

 

Novem Barbell Club:

30 min free / squat time

Clean Complex – 5 sets, start @ 65%

Clean pull + hang clean + jerk

pull ups  4×8

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Example Patterns

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