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WOD 020718: Hump Day Fun!


CROSSFIT NOVEM WOD For Time 3 Rds 6 Minutes to Complete Round 1 400m Run 27 T2B 21 Thrusters (95/65) Round 2 400m Run 21 T2B 15 Thrusters (115/80) Round 3 400m Run 15 T2B 9 Thrusters (135/95) If done early in 6 minutes you earn rest Score is time of each completed rd or

CROSSFIT NOVEM

WOD

For Time
3 Rds 6 Minutes to Complete
Round 1
400m Run
27 T2B
21 Thrusters (95/65)
Round 2
400m Run
21 T2B
15 Thrusters (115/80)
Round 3
400m Run
15 T2B
9 Thrusters (135/95)

If done early in 6 minutes you earn rest
Score is time of each completed rd or reps
18 Minutes Total

NOVEM BOOTCAMP

WOD 1

12 min alt emom
5-7 Tempo push ups- 2top, 4
down, 1 up
16 weighted step ups
6- 30 ft shuttle sprints

WOD 2

16 min amrap

600 m AD
16 Box Shuffles
12 G2oh
30s plank

NOVEM BARBELL CLUB

High Hang Snatch
build up to 70% of 1 RM Snatch
(6) 1 x @ 70%

Power Clean + Power Jerk
build up to 70% of 1 RM CJ
(6) 1 x @ 70%

Snatch Pulls
(3) x 3 @ a feeling – 85-90% – smooth reps
(1) x 3 @ 80% – make them aggressive AF! and perfect!

Extra Credit – This is the stuff that makes you GREAT – DO IT
Super Set – 3 RNFT
10 x Supermans or Back Extensions
30 x Speed Standing Plate Twists
10-30 sec. Weighted Planks

 

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