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WOD121316: Sumo Deadlift High Pulls!


CrossFit Novem: Cleans  (From the Hang above Knee) 2@50% 2@60% 3×2@70% 3×2@80% 20 Minutes Based off Clean from Floor Conditioning: 12 Minute AMRAP 7 SDLHP (95/65) 7 Front Squats 7 Push Jerks   Rx+ 10 RFT (16 Minute Cap) Novem BootCamp: WOD 1: 16 MIN EMOM A) 16 Wall balls C) 10 Calorie Row B)

CrossFit Novem:

Cleans 

(From the Hang above Knee)

2@50%

2@60%

3×2@70%

3×2@80%

20 Minutes

Based off Clean from Floor

Conditioning:

12 Minute AMRAP

7 SDLHP (95/65)

7 Front Squats

7 Push Jerks

 

Rx+

10 RFT

(16 Minute Cap)

Novem BootCamp:

WOD 1:

16 MIN EMOM

A) 16 Wall balls

C) 10 Calorie Row

B) 16 Box Jumps

D) 10 Ball Slam Burpees

*1 Minute per Movement

*No rest between rounds

*Total reps: 200

WOD 2:

6 Min AMRAP

6 Push Ups

12 Push Press (35/20#)

24 Air Squats

Novem Barbell Club:

Continue Barbell Programming!

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