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WOD 101314: A Spoonful of German Cleans Helps the Mondays Go Down


Crossfit Novem German Cleans 7 Sets Start @55-60%, working up in weight 12min AMRAP 5 Hang Squat Clean (155/105) 10 Kipping Pullups 15 Pushups Novem Bootcamp KB Windmills 5 Sets, 5 reps each side, working up in weight 15min AMRAP 250m Run 20 Box Jumps 15/15 Mountain Climbers 10 Dive Bomber Pushups Novem Barbell Bench-

Crossfit Novem

German Cleans

7 Sets

Start @55-60%, working up in weight

12min AMRAP

5 Hang Squat Clean (155/105)

10 Kipping Pullups

15 Pushups

Novem Bootcamp

KB Windmills

5 Sets, 5 reps each side, working up in weight

15min AMRAP

250m Run

20 Box Jumps

15/15 Mountain Climbers

10 Dive Bomber Pushups

Novem Barbell

Bench- 1×5@65%, 1×5@75%, 1×5+(AMRAP)@85%

Bench 2×10 drop set

Hang Cleans – work to Heavy double

Pendlay Row – 4×8

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