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WOD042317: Unbroken Double Unders!


CrossFit Novem:  3 Position Cleans Top to Bottom Full Snatches (1 above the knee + 1 below knee + 1 floor) (5) x 1+1+1 @ 70-75% of a 1 RM Conditioning: For Time 5-10-15-20-25-30 (A) Hang Power Cleans (95/65#) 1-2-3-4-5-6 (B) Wt. Ring Dips (DB 20/10#) *20 Double Unders after each round – end with

CrossFit Novem:

 3 Position Cleans
Top to Bottom Full Snatches
(1 above the knee + 1 below knee + 1 floor)
(5) x 1+1+1 @ 70-75% of a 1 RM

Conditioning:

For Time
5-10-15-20-25-30
(A) Hang Power Cleans (95/65#)
1-2-3-4-5-6
(B) Wt. Ring Dips (DB 20/10#)
*20 Double Unders after each round – end with double unders

Sub for Dubs = 60 Singles, 10 SSDs
Sub for Wt. Rings Dips = Bands as needed but challenging

RX+

For Time
5-10-15-20-25-30
(A) Hang Power Cleans (95/65#)
1-2-3-4-5-6
(B) Wt. Ring Dips (DB 30/20#)
*20 Unbroken Double Unders after each round – end with double unders

Novem BootCamp:

WOD 1:

5 RFT

50 Doubles/150 Singles/25 SSD

10 V-Ups

5 Pivot Squats

5 Push Up + “Wall Run”

WOD 2:

(A) 3 Min EMOM

Buy In: 50 ft Bear Crawl

Rest of Min: SSD Knee Tucks

-90 sec rest-

(B) 3 Min EMOM

Buy In: 10 Shoulder Touches (sub plank shoulder touches)

Rest of Min: Wall Balls (20/14#)

-90 sec rest-

(C) 3 Min EMOM

Buy In: 10 Box Jump Overs (24/20”)

Rest of Min: Alt Plank to Pike heel touch

Scores are totals of:

A = SSD Knee Tucks, B = Wall Balls, C =PtoP heel touch

Novem Barbell Club:

Continue Barbell Programming!

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