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WOD103116: Night of the Living Deadlift


CrossFit Novem: Deadlift 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 80-85% 1 x @ 85-90% 1 x @ 90-95% 1 x @ 95-100+% 20 Minute Cap  Conditioning: Happy Halloween! 10 Minute AMRAP 10 Dead Hang Pullup 15 Sumo Deadlift High Pull (32/24) 20 Zombie Lunges

CrossFit Novem:

Deadlift

5 x @ 55%

5 x @ 65%

Work Sets:

5 x @ 75%

3 x @ 80-85%

1 x @ 85-90%

1 x @ 90-95%

1 x @ 95-100+%

20 Minute Cap 

Conditioning:

Happy Halloween!

10 Minute AMRAP

10 Dead Hang Pullup

15 Sumo Deadlift High Pull (32/24)

20 Zombie Lunges (95/65)

(1,2,3…)

(Front Rack Lunges Arms Out Front Modify Front Rack Lunges if needed)

 

Rx+

Pullup w/Medball between feet (20/10)

High Pull and Lunges (95/65)

Novem BootCamp:

WOD 1:

6 MIN ALT EMOM

A) Max Effort Toes to Bar (or initial scaling options: Knees to Elbow, Knees to Chest, Knees to Waist…)

B) Plank

Then

Jump Rope Tabata

WOD 2:

“DG”

10 MIN AMRAP

8 Toes to Bar

8 DB Thrusters (35/25#)

12 DB Walking Lunges (35/25#)

Novem Barbell Club:

Day 1
Snatch
based on an Est, 1 RM
build to 70% then
(1) 1 x @ 70%
(1) 1 x @ 75%
(1) 1 x @ 80%
(1) 1 x @ 85%
(1) 1 x @ 90%

Clean & Jerk
based on an Est, 1 RM
build to 70% then
(1) 1 x @ 70%
(1) 1 x @ 75%
(1) 1 x @ 80%
(1) 1 x @ 85%

Front Squat
use 75% of your 1 RM or Est. 1 RM
(3) 2 x @ 75%

Conditioning – Super Set not For Time
1A 3 x 5 Box Jumps
1B 3 x 5 Strict Dips
1C 3 x 10 ABDS
1D 3 x 10 ABDS

Predefined Skins

Primary Color

Background Color

Example Patterns

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