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WOD121816: 60 Degrees in December


CrossFit Novem: Clean 2@50% 2@60% 2@70% 2@80% 1@85% 1@90% Beginners Clean from Hang Up to Heavy Single 20 Minute Cap Conditioning: 4 RFT 6 Push Jerk (135/95) 9 Burpees 12 Goblet Squats (24/16) 20 Minute Cap   Rx+ Push Jerk (155/105) Front Squats (155/105) (6/6) Pistols Novem BootCamp: WOD 1: 15 Min AMRAP 20 Wall

CrossFit Novem:

Clean

2@50%

2@60%

2@70%

2@80%

1@85%

1@90%

Beginners

Clean from Hang Up to Heavy Single

20 Minute Cap

Conditioning:

4 RFT

6 Push Jerk (135/95)

9 Burpees

12 Goblet Squats (24/16)

20 Minute Cap

 

Rx+

Push Jerk (155/105)

Front Squats (155/105)

(6/6) Pistols

Novem BootCamp:

WOD 1:

15 Min AMRAP

20 Wall balls (20/14#)

10 V Ups

5 Walkouts + Push up

2 Suicide Sprints

WOD 2:

10 Min AMRAP

5 Ball Slam + Star Jump

5 Goblet Squats (24/16kg)

5 Burpee Box Jumps (20/18”)

Novem Barbell Club:

Continue Barbell Programming!

Predefined Skins

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Example Patterns

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