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WOD 111514: 4 WODs, No Rest!


Crossfit Novem Teams of 2, with a running clock. 1 person works, 1 rests 6min AMRAP 10 Deadlifts (225/155) 10 Box Jumps (24/20) -Then- 10 Partner Pistols 6min AMRAP 10 Cal Row 1 Rope Climb -Then- 10 Partner Pistols 6min AMRAP 10 KB Swings 50 Double Unders -Then- 10 Partner Pistols 6min AMRAP 10 T2B

Crossfit Novem

Teams of 2, with a running clock.

1 person works, 1 rests

6min AMRAP

10 Deadlifts (225/155)

10 Box Jumps (24/20)

-Then-

10 Partner Pistols

6min AMRAP

10 Cal Row

1 Rope Climb

-Then-

10 Partner Pistols

6min AMRAP

10 KB Swings

50 Double Unders

-Then-

10 Partner Pistols

6min AMRAP

10 T2B

20 Air Squats

Novem Bootcamp

Deck of Cards

Hearts = Burpee Lateral Box Step Overs

Diamonds = Partner Wall Ball Sit Ups

Spades = Goblet Lunges

Clubs = Bird Dog Pushups

Aces = 20 Wall Balls each

Novem Barbell

Bench- 1×5@65%, 1×5@75%, 1×5+(AMRAP)@85%

(2) Front Squats + jerk – AHAP

muscle Snatch – 5×5

Sn Pull – 2×3 @ 100%, 2×2 @ 105%

“Dumb-bell bent-over flys” using small Kg plates. 4×10-12. focus on scapular retraction

Predefined Skins

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Example Patterns

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