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WOD 200618: All Those Burpees!


CROSSFIT NOVEM Clean Warmup 5 Minutes Clean Complex 1 Power Clean 1 Hang Squat Clean ME Front Squats 5-7 sets working up to heavy set WOD 4RFT 21 Burpees (New open standard) 15 Cal Row/ 12 Cal Bike 9 T&G Clean and Jerks (115/80) NOVEM BOOTCAMP WOD 1 15 min emom A – 10 t2b

CROSSFIT NOVEM

Clean Warmup
5 Minutes

Clean Complex
1 Power Clean
1 Hang Squat Clean
ME Front Squats

5-7 sets working up to heavy set

WOD

4RFT
21 Burpees (New open standard)
15 Cal Row/ 12 Cal Bike
9 T&G Clean and Jerks (115/80)

NOVEM BOOTCAMP

WOD 1

15 min emom
A – 10 t2b ( sub – straight leg
raises/v ups)
B- 40 speed skater
C-16 Battlerope Chops
D – 12/9 cal ad

E- Rest

WOD 2

12 min infinity ladder by 3

Pull ups
Walkout + push ups
SSD knee tucks

NOVEM BARBELL CLUB

Muscle Snatch – demo video
(5) x 3 – just the bar – light weight
Tall Snatch – demo video
(5) x 3 – just the bar – light weight

Snatch Deadlift + High-Hang Snatch
(5) x 1 + 1 @ AHAP
Snatch Segment Pull (mid-thigh)
(5) x 3 @ AHAP

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