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WOD121416: A Delightful Day to Deadlift!


CrossFit Novem: Strength Super Set 1)Back Squats (Speed Work) 3@50% 3@60% 3×3@70% 4-6 Count Down Fast as Possible Up 2) Strict Press (Floor) 5×5 Work Up to Heavy 5 Reps 20 Minute Cap Conditioning: 7 Minute AMRAP 7 Deadlift (225/155) 11 Burpees over the Bar   Cashout Strict Pullups 5×5 Weighted if Possible Novem BootCamp:

CrossFit Novem:

Strength Super Set

1)Back Squats

(Speed Work)

3@50%

3@60%

3×3@70%

4-6 Count Down

Fast as Possible Up

2) Strict Press (Floor)

5×5

Work Up to Heavy 5 Reps

20 Minute Cap

Conditioning:

7 Minute AMRAP

7 Deadlift (225/155)

11 Burpees over the Bar

 

Cashout

Strict Pullups

5×5

Weighted if Possible

Novem BootCamp:

WOD 1:

Buy in 20 Pull Ups

-Then-

3 RFT

20 GTO (45/25#)

20 OHWL

20 KB Swings

20 Mountain Climbers

(50 Double Unders/ 100 Singles b/n rounds)

WOD 2:

Ca$hout

3 Rounds

1 Min Wall Sit

1 Min M.E. Hollow Hold

Novem Barbell Club:

Complex Madness – Clean Focus
The Shankle Complex
1 Clean Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks
(5) x starting 55% – working up to a Max For The Day

Bench Press
(6-8) x 5 @ start at 50% – work up to a 5RM
(you must complete all 5 UB – Go AHAP – no fails)

Back Squat
(5) x 5 – start 65% work up to a 5RM

Conditioning
5 Minute AMRAP – with total control
10 Box Jumps (24/20″)
20 Russian Twists @ AHAP
10 Dumbbell Push Press @ AHAP
(conditioning is not optional and will be done as a class)

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