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WOD032817: Front Squat Test Day!


CrossFit Novem:  Front Squat Test Take 20 Minutes 5 x @ Barbell 5 x @ 50% 3 x @ 60% 3 x @ 70% 2 x @ 80% 2 x @ 90% 1 x @ 95% 1+ x @ 100% The last set is an AMRAP until failure Conditioning: 10 Minute AMRAP 7 Thrusters (95/65#)

CrossFit Novem:

 Front Squat Test
Take 20 Minutes
5 x @ Barbell
5 x @ 50%
3 x @ 60%
3 x @ 70%
2 x @ 80%
2 x @ 90%
1 x @ 95%
1+ x @ 100%
The last set is an AMRAP until failure

Conditioning:

10 Minute AMRAP
7 Thrusters (95/65#)
7 Chest To Bar Pull Ups
7 Calorie Air Dyne

 

RX+
10 Minute AMRAP
7 DB Thrusters (50/35#)
7 Chest To Bar Pull Ups
7 Calorie Air Dyne

Novem BootCamp:

WOD 1:

8 MIN AMRAP

2 Wall Climbs

24 Russian Twists (1,2,3…)

 

-2 Min Rest-

 

8 MIN AMRAP

8 Push Ups

16 OHWL (35/25#)

 

-2 Min Rest-

WOD 2:

8 MIN AMRAP

4 SSD Knee Tucks

200M Row

Novem Barbell Club:

Continue Barbell Programming!

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