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WOD 021418: Marston


CROSSFIT NOVEM Marston 20 Minute AMRAP 1 Deadlift (405/285) 10 Toes to Bar 15 Burpees over Barbell or Parallete NOVEM BOOTCAMP 7 Min AMRAP 10 Arnold Press (25/15) 150 M Sprint 6min 20 – 2 Handed Giant Slams 150m Sprint 7 Min AMRAP 10 taters (24/16) 150m Sprint 6min g2oh (45/25) 150 M Sprint w

CROSSFIT NOVEM

Marston
20 Minute AMRAP
1 Deadlift (405/285)
10 Toes to Bar
15 Burpees over Barbell or Parallete

NOVEM BOOTCAMP

7 Min AMRAP
10 Arnold Press (25/15)
150 M Sprint

6min
20 – 2 Handed Giant Slams
150m Sprint

7 Min AMRAP
10 taters (24/16)
150m Sprint

6min
g2oh (45/25)
150 M Sprint w Plate

NOVEM BARBELL CLUB

High Hang Snatch
build up to a havy single
(1) 1 x @ 80%, 1 x @ 85%, 1 x @ 90%, 1 x @ 95% – OTDB

Power Clean + Power Jerk
build up to a havy single
(1) 1+1 x @ 80%, 1+1 x @ 85%, 1+1 x @ 90%, 1+1 x @ 95% – OTDB

Snatch Pulls
(1) 2 x @ 100%, 2 x @ 105%, 2 x @ 110% of 1RM Snatch
(1) x 3 @ 90% – make them aggressive AF! and perfect!
*USE STRAPS!!!!

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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