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WOD 112614: Jaybird!


Crossfit Novem German Snatch Complex 5 Sets – Working Up in Weight Pausing for a 3 count at each position. – Sn Dl – Knee – Knee – Mid Thigh – Mid Thigh – Power Sn – Power Sn – Full Squat – Full Squat – Power Position “Jaybird” 5 RFT 3 Power Snatches @70%

Crossfit Novem

German Snatch Complex

5 Sets – Working Up in Weight

Pausing for a 3 count at each

position.

– Sn Dl – Knee

– Knee – Mid Thigh

– Mid Thigh – Power Sn

– Power Sn – Full Squat

– Full Squat – Power Position

“Jaybird”

5 RFT

3 Power Snatches @70% BW

5 HSPUs

7 Box Jumps (24/20”)

Novem Bootcamp

3 Rounds for Total Reps

1min work, 30 sec rest

between stations

Waiter Lunges

Shoulder Squats

Lateral Plank Walks

Doubles/Singles

DB Push Press

Flutter Kicks

Novem Barbell

Bench- 1×5 @ 75%, 1×3 @85%, 1×1+(AMRAP) @95%

Jerk Dip/Drive – 3 x 4 @ 110%

Push Press – 3×5 @ 80% 3×3 @ 75%, 2×3 @80%, 2×2 @85%

“PLANK TAPS” 3×5(per side) : elbow,other elbow, nose = 1 rep

immediately after; sphinx pose or up-dog to stretch abs

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo