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WOD033117: That Back Squat Business!


CrossFit Novem: Back Squat 5 x @ Barbell 5 x @ 50% 3 x @ 60% 3 x @ 70% (3) 2 x @ 80% *20 Minutes Conditioning: 5 Rounds 3 Minute AMRAP 25 Burpee Box Jumps (20″) 25 Wall Ball Shots (20/14) 10ft *1 minute of rest between rounds *19 Minutes Total RX+ 5

CrossFit Novem:

Back Squat
5 x @ Barbell
5 x @ 50%
3 x @ 60%
3 x @ 70%
(3) 2 x @ 80%

*20 Minutes

Conditioning:

5 Rounds
3 Minute AMRAP
25 Burpee Box Jumps (20″)
25 Wall Ball Shots (20/14) 10ft
*1 minute of rest between rounds

*19 Minutes Total

RX+
5 Rounds
3 Minute AMRAP
25 Burpee Box Jump Overs (20″)
25 Wall Ball Shots (20/14) 10ft
*1 minute of rest between rounds

HYBRID
WOD 1:
“BOOTCAMP THOMPSON”
10 Rounds For Time
1 Rope Climb
29 GOBLET Squats (24/16kg)
50ft HEAVY DB Farmer Carry
*Sub 10 Strict Pull Ups for Rope Climb
*20 min cap

WOD 2 (with the CF Class)
5 Rounds
3 Minute AMRAP
25 Burpee Box Jumps (20″)
25 Wall Ball Shots (20/14) 10ft
*1 minute of rest between rounds

Novem BootCamp:

WOD 1:

TEST WORKOUT

“BOOTCAMP THOMPSON”

10 Rounds For Time

1 Rope Climb

29 GOBLET Squats (24/16kg)

50ft HEAVY DB Farmer Carry

*Sub 10 Strict Pull Ups for Rope Climb

*20 min cap

WOD 2:

Ca$hout

Hi/Lo Plank Tabata

Novem Barbell Club:

Day 3 3/31
Snatch
build up and find a max for the day
then – (8) 1 x @ 85% of the days max.

Clean & Jerk
build up and find a max for the day
then – (6) 1 x @ 85% of the days max.

Front Squat
warm up to…
(2) 1 x @ 85%

Conditioning – Super Set not For Time
1A 3 x M.E. Snatch grip pull ups
1B 3 x 8 DB Lateral Raises
1C 3 x 8/8 DB Single Arm Rows
1D 3 x 8 BiCep Curls

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