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WOD 020918: All the Accessory Work!


CROSSFIT NOVEM Super Set A) Single Leg Split Squats 5×10 (10 Each Side) Off Rack with Barbell on Back (Hybrid will do the same with 2xDBs) B) ME Ring Dips (Strict) 5 Sets CONDITIONING 12 Minute Alt EMOM A) 20 Wallballs (20/14) 10ft B) 40 Double Unders NOVEM BOOTCAMP WOD 1 Annie 25-20-15-10-5-10-15-20-25 X sit

CROSSFIT NOVEM

Super Set
A) Single Leg Split Squats
5×10 (10 Each Side)
Off Rack with Barbell on Back

(Hybrid will do the same with 2xDBs)

B) ME Ring Dips (Strict)
5 Sets

CONDITIONING

12 Minute Alt EMOM

A) 20 Wallballs (20/14) 10ft
B) 40 Double Unders

NOVEM BOOTCAMP

WOD 1

Annie
25-20-15-10-5-10-15-20-25
X sit ups (1,2,3)

Double unders
S-50,40,30,20,10,20,30,40,50

Ssd- 13,10,8,5,3,5,8,10,13

WOD 2

Jackie
1000 m row
30 DB thrusters (25/15)

30 pull ups

NOVEM BARBELL CLUB

Clean & Jerk
build up to 70% of 1 RM CJ
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80%

Snatch
build up to 70% of 1 RM Snatch
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80%

Front Squat
(3) 3 x @ 70%

Extra Credit – This is the stuff that makes you AWESOME – DO IT
Super Set – 3 RNFT
10 x Weighted Back Extensions
MAX x weighted Sit Up
MAX x Reverse Crunch – Use A Bench/GHD/Post On Rig – Video

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