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WOD 012216: Quiet before the Storm


CrossFit Novem: Strength: Snatch Complex 1 Full Snatch + 1 Hang Snatch + 1 High Hang Snatch + 1 OHS Conditioning: 3 Rounds For Total Reps: 1 Minute at each station 1 Minute Rest after Each Round, no rest between stations. – Hang Power Snatch (95/65#) – Shoulder to Overhead (95/65#) – Hand Release Push

CrossFit Novem:

Strength:

Snatch Complex

1 Full Snatch + 1 Hang Snatch + 1 High Hang Snatch + 1 OHS

Conditioning:

3 Rounds For Total Reps:

1 Minute at each station

1 Minute Rest after Each Round, no rest between stations.

– Hang Power Snatch (95/65#)

– Shoulder to Overhead (95/65#)

– Hand Release Push Ups

– Ab Mat Sit Ups

Novem BootCamp:

WOD 1:

Bootcamp Cindy

20 Minute AMRAP

5 Pullups / Ring Rows

10 Pushups

15 Air Squats

Cashout

3 Rounds

30 Sec of Each

Hollow Holds

Boat Pose

Front Plank

*30 Sec Between Each Movement

Novem Barbell Club:

Snatch/Clean & Jerk

1 x @ 80%

1 x @ 82%

1 x @ 84%

1 x @ 82%

1 x @ 80%

Clean Shrugs

(5) 6 x @ 113-116% – use straps!

RDL

(5) 6 x @ 72% – 1RM Clean

 

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