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WOD022617: Swinging Bells and Lifting Stones!


CrossFit Novem: Snatch Warmup 5 Minutes  Squat Snatch 4@65% 4@70% 4@75% 3@80% 2×3@85% 20 Minutes Cap  Conditioning: 16 Minute EMOM Min 1: 15/10 Cal AD Min 2: 2 Rope Climbs (Sub Seated Climbs) Min 3: ME Stone to Shoulder (105/85) (Sub Ground to OH (135/95)) Min 4: Rest Score is Total Stone to Shoulder Novem

CrossFit Novem:

Snatch Warmup

5 Minutes 

Squat Snatch

4@65%

4@70%

4@75%

3@80%

2×3@85%

20 Minutes Cap 

Conditioning:

16 Minute EMOM

Min 1: 15/10 Cal AD

Min 2: 2 Rope Climbs (Sub Seated Climbs)

Min 3: ME Stone to Shoulder (105/85)

(Sub Ground to OH (135/95))

Min 4: Rest

Score is Total Stone to Shoulder

Novem BootCamp:

WOD 1:

12 MIN AMRAP

10 Burpees

20 Alt. Plank Knee to Elbow

30 Kettlebell Swings (24/16kg)

40 OHWL (45/25#)

WOD 2:

10 Minute AMRAP

5 Ball Slam + Star Jump

10 SSD Knee Tucks

 

*Ascending 5 Wall Balls b/n rounds

Rd 1=5, Rd 2=10, Rd 3= 15…

Novem Barbell Club:

Continue Barbell Programming!

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