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WOD122416: The 12 Days of Christmas WOD!


CrossFit Novem:  Movement Prep 3 Hang Power Snatches (45/30#) 3 Ring Dips 3/3 Lunges 3 Wall Ball Shots 3/3 Step Ups Conditioning: “Twelve Days of Christmas” 1 Power Snatch (115/75#) 2 Ring Dips 3 Burpees 4 Chest To Bar Pull Ups 5 Toes To Bar 6 Push Ups 7 Clean + Thrusters (115/80#) 8 Jumping

CrossFit Novem: 

Movement Prep

3 Hang Power Snatches (45/30#)

3 Ring Dips

3/3 Lunges

3 Wall Ball Shots

3/3 Step Ups

Conditioning:

“Twelve Days of Christmas”

1 Power Snatch (115/75#)

2 Ring Dips

3 Burpees

4 Chest To Bar Pull Ups

5 Toes To Bar

6 Push Ups

7 Clean + Thrusters (115/80#)

8 Jumping Lunges

9 Box Jumps (20”)

10 Wallball Shots (20/14#) 10ft

11 KB Swings (24/16kg)

12 Air Squats

*Do WOD like the song.

*Cut Off 35 Minutes

(1, 2-1, 3-2-1, 4-3-2-1……)

Novem BootCamp:

WOD 1:

“Twelve Days of Christmas”

1 Star Jump

2 Ring Dips

3 Burpees

4 Pull Ups

5 Toes to Bar

6 Push Ups

7 DB Thrusters (25/15#)

8 Jumping Lunges

9 Box Jumps (20/18”)

10 Wall Balls (20/14#)

11 KB Swings (24/16kg)

12 Air Squats

Do the WOD like the song says!

*Cut off 35 Minutes!

Novem Barbell Club:

SINGLET SATURDAY – MAX OUT
Snatch
take your time have fun! And warm up to 3 successful attempts
at hitting a new 1RM

Clean & Jerk
take your time have fun! And warm up to 3 successful attempts
at hitting a new 1RM

Go one at a time, use this as an opportunity to watch each other.
Share bars and help load for each other.
Film your lifts and celebrate! You have earned it!!!

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