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WOD020417: The Buddy System


CrossFit Novem: Movement Prep 3 Hang Power Snatches (45/30#) 3 Thrusters 3 HSPU or Presses 3 Strict Pulls Conditioning: Teams of 3 30 Minute AMRAP 300 Double Unders (600 Singles) 200 Calories Row 100 Calorie AB 75 Snatches (75/55#) 50 Thrusters (75/55#) 25 Handstand Push Ups (press 75/55#) 10 Rope Climbs (30 Strict Pull Ups)

CrossFit Novem:

Movement Prep

3 Hang Power Snatches (45/30#)

3 Thrusters

3 HSPU or Presses

3 Strict Pulls

Conditioning:

Teams of 3

30 Minute AMRAP

300 Double Unders (600 Singles)

200 Calories Row

100 Calorie AB

75 Snatches (75/55#)

50 Thrusters (75/55#)

25 Handstand Push Ups (press 75/55#)

10 Rope Climbs (30 Strict Pull Ups)

Novem BootCamp:

WOD 1:

Group Movement Prep

2 Rounds

5 Air Squats

5 Burpee Trans

5 Wall Balls

Then:

Set Up Pull Ups stations

WOD 2:

Teams of 2

25 Minute AMRAP

40 Goblet Squats (24/16kg)

40 Wall Balls (20/14#) @10ft

40 Pull Ups

40 Tuck Jump Burpees

 

*Athletes switch ever 5 reps

* Alternate Burpees

Novem Barbell Club:

SINGLET SATURDAY – MAX OUT
Snatch
take your time have fun! And warm up to 3 successful attempts
at hitting a new 1RM

Clean & Jerk
take your time have fun! And warm up to 3 successful attempts
at hitting a new 1RM

OR

The Bridgeport Old Folks Open on SUNDAY Feb, 5th, 2017

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