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WOD030518: “Jack” Attack!


CrossFit Novem: Cleans Warmup 5 Minutes Clean and Jerk 3 Squat Cleans+2 Jerks 5 Sets 20 Minute Cap Conditioning: “Jack” 10 Push Press (115/75) 10 KB Swings 10 Box Jumps (24/20) RX+ SAME! HYBRID WOD 1 10 RFT 150m Row / 300m Bike 10 Pushups 30 sec Rest WOD 2 Same but DB Push Press

CrossFit Novem:

Cleans
Warmup
5 Minutes

Clean and Jerk
3 Squat Cleans+2 Jerks
5 Sets

20 Minute Cap

Conditioning:

“Jack”
10 Push Press (115/75)
10 KB Swings
10 Box Jumps (24/20)

RX+

SAME!

HYBRID

WOD 1
10 RFT
150m Row / 300m Bike
10 Pushups
30 sec Rest

WOD 2
Same but DB Push Press

Novem BootCamp:

WOD 1:

“Chipping Away at the Weeh”
For Time:
50 Goblet Squats (24/16)
50 Pull Ups
25 SA Overhead Sit Ups- Left
50 Double Unders
25 SA Overhead sit ups Right (20/10)
50 Box jumps
50 Alternating Strict Press (30/20)
50 Side Shuffle3x + touch down
50 Boat Pose Crunches
50 Cal Rower
*Start & Every 2 mins 6 push ups

 

Ca$hout

“Roxanne”

Pick – 1 burpee – 2 slam ball- 3 wall balls
* Everytime Roxanne is said do # of reps for movement picked. Mix and match!

Novem Barbell Club:

High Hang Snatch
build up to a heavy single
* No more than 20 Minutes, 3 misses and move on.

Power Clean + Power Jerk
build up to a heavy single
* No more than 20 Minutes, 3 misses and move on.

Snatch Pulls
(3) 2 x @ 90%, 2 x @ 95%, 2 x @ 100% of 1RM Snatch

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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