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WOD 122415: Twas the Night Before Christmas…


CrossFit Novem: Strength: Clean Complex 5 Sets – working up in weight 1 Power Clean + 1 Front Squat + 1 Push Jerk Conditioning: 15 Minute EMOM: 200/150 Meter Row 5 Strict Handstand Push Ups 3 Rope Climbs 40 Double Unders M.E. Thrustes (45/30#) Novem BootCamp: WOD 1: 4 RFT 400 m Run 20 KB

CrossFit Novem:

Strength:

Clean Complex

5 Sets – working up in weight

1 Power Clean + 1 Front Squat +

1 Push Jerk

Conditioning:

15 Minute EMOM:

200/150 Meter Row

5 Strict Handstand Push Ups

3 Rope Climbs

40 Double Unders

M.E. Thrustes (45/30#)

Novem BootCamp:

WOD 1:

4 RFT

400 m Run

20 KB Swings

20 Box Jumps

20 Sit Up + Press

WOD 2:

8 Min Alt EMOM

Buy In A: 5 Pull Ups

Rest of A: Push Ups

Buy In B: 30 Singles or Doubles

Rest of B: Ball Slams

Novem Barbell Club:

Squat Day 3 / week 2 – Back

3 – Position Snatch (floor, knee, power)

2 x 1+1+1 @ 70%

3 x 1+1+1 @ 75%

Snatch Pull (shrug)

5 x 5 @ 93%

Snatch GP BTN Push Press

5 x 5 @ 75%

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