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WOD 101416: We Clean Up Nice!


CrossFit Novem: Clean Warm Up Clean every 90 seconds 2 Hang Cleans + 1 Front Squat + 1 Jerk (split or Push) 12 minutes – 8 sets Conditioning: 7 RFT 5 Hang Power Cleans (75% OTDB) 200 Meter Sprints   RX+ (80%) 10 Cal AAB *20 Minute Time Cap Novem BootCamp: WOD 1: 20 Min

CrossFit Novem:

Clean

Warm Up

Clean every 90 seconds

2 Hang Cleans + 1 Front Squat + 1 Jerk

(split or Push)

12 minutes – 8 sets

Conditioning:

7 RFT

5 Hang Power Cleans (75% OTDB)

200 Meter Sprints

 

RX+

(80%)

10 Cal AAB

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

20 Min Infinity Ladder by 4s

KB Swings

Tuck Jump Burpees

Step Up & Back Lunge

*400m Run Buy in and at 5, 10, & 15 min marks

WOD 2:

5 Min AMRAP

10 Wall Balls

20 (10/10) Crab Crunches

Novem Barbell Club:

Day 5
Snatch
build up to find a Single for the day – then
(5) 1 x @ 75%

Clean & Jerk
build up to find a Single for the day – then
(5) 1 x @ 75%

Front Squat
use 80% of your 1 RM or Est. 1 RM
(1) 2 x @ 80%
(1) 2 x @ 85%
(1) 2 x @ 90%

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Example Patterns

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