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WOD041917: DB Overhead Walking Lunges!


CrossFit Novem: Back Squat Deload (1) x 10 @ Barbell (1) x 10 @ 40% (1) x 10 @ 45% (3) x 10 @ 50% *20 Minute Time Cap  Conditioning: 3 RFT (A) 50 DB Overhead Walking Lunges (50/35#) 1,2,3… (B) 25 Burpee Box Jumps (20″) (C) 50 Wall Ball Shots (20/14#) 10ft *20 Minute

CrossFit Novem:

Back Squat Deload
(1) x 10 @ Barbell
(1) x 10 @ 40%
(1) x 10 @ 45%
(3) x 10 @ 50%
*20 Minute Time Cap 

Conditioning:

3 RFT
(A) 50 DB Overhead Walking Lunges (50/35#) 1,2,3…
(B) 25 Burpee Box Jumps (20″)
(C) 50 Wall Ball Shots (20/14#) 10ft
*20 Minute Time Cap

RX+

3 RFT
(A) 50 DB Overhead Walking Lunges (50/35#) 1,2,3…
(B) 25 Burpee Box Jumps (20″)
(C) 50 Wall Ball Shots (25/20#) 10ft
*20 Minute Time Cap

HYBRID

WOD 1:
SUPER SET – 5 Sets
Dumbbell Seated Press off a box -use a foam roller between the knees.
Inclined Push Ups Off the Box
(4) x 8
DB Weighted Step Ups
(4) x @ AHAP
*15 Minute Time Cap

Novem BootCamp:

WOD 1:

12 Min AMRAP

(10/10) DB Snatch (25/15#)

50 Doubles/150 Singles/25 SSF

10 Dragonflies

20 Jumping Lunges

WOD 2:

3 Rounds – Tag Team!

  1. A) 250M Row

Wall Sit

  1. B) 250 Row

Plank

  1. C) 250 Row

Hollow Rocks

 

Ca$hout

STRETCH!

Novem Barbell Club:

Day 2 4/19
Snatch
warm up to…
(5) 1 x @ 75%

Clean & Jerk
warm up to…
(4) 1 x @ 80%
Conditioning – Super Set not For Time
1A 3 x 3 Anderson Squats (front or back)
3 x 10 Barbell ONLY Jumping Back Squats
3 x 10/10 Single Leg Glute Bridges

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