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WOD 021216: 15.1 / 15.1A Redo!


CrossFit Novem: Conditioning: CF Open 15.1/15.1A 15 Minute AMRAP – total 9 Minute AMRAP 15 T2B 10 Deadlifts (115/75) 5 Snatches (115/75) With Running Clock 6 Minute AMRAP 1 RM Clean & Jerk Novem BootCamp: WOD 1: 8 Minute AMRAP 10 Ring Shoulder Raises 10 DB Push Press – 90 sec Rest – 8 Minute

CrossFit Novem:

Conditioning:

CF Open 15.1/15.1A

15 Minute AMRAP – total

9 Minute AMRAP

15 T2B

10 Deadlifts (115/75)

5 Snatches (115/75)

With Running Clock

6 Minute AMRAP

1 RM Clean & Jerk

Novem BootCamp:

WOD 1:

8 Minute AMRAP

10 Ring Shoulder Raises

10 DB Push Press

– 90 sec Rest –

8 Minute AMRAP

15 Cal Row

15 Jumping Lunges

(1,2,3…)

– 90 sec Rest –

8 Minute AMRAP

20 Mountain Climbers

(1,2,3…)

20 Situp & Press

Cashout

1 Minute Front Plank

1 Minute L Plank

1 Minute R Plank

Rest 30 sec between Each Plank

Novem Barbell Club:

Snatch

2 x @ 60%

2 x @ 65%

(2) 1 x @ 70%

(2) 1 x @ 75%

Clean & Jerk

2 x @ 60%

2 x @ 65%

(2) 1 x @ 70%

(2) 1 x @ 75%

Clean Shrugs

(3) 5 x @ 112-115%

RDL

(4) 5 x @ 66-70% – 1RM Clean

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo