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WOD051317: It Takes a Team!


CrossFit Novem:  Warmup Up 2 Rounds 100m Run 5 Power Snatches 5 Power Cleans 5 K2C Conditioning: Team WOD Teams of 2 12 Minute AMRAP 200m Run 15 Power Snatch (75/55) 10 V-Ups   2 Minute Rest   12 Minute AMRAP 250m Row 15 Power Cleans (95/65) 10 T2B Novem BootCamp: WOD 1: Teams of

CrossFit Novem:

 Warmup Up

2 Rounds

100m Run

5 Power Snatches

5 Power Cleans

5 K2C

Conditioning:

Team WOD

Teams of 2

12 Minute AMRAP

200m Run

15 Power Snatch (75/55)

10 V-Ups

 

2 Minute Rest

 

12 Minute AMRAP

250m Row

15 Power Cleans (95/65)

10 T2B

Novem BootCamp:

WOD 1:

Teams of 2 – Deck of Cards!

A) Hearts: Slam Ball Hold Squat Burpees

B) Diamonds: Ball Slams

C) Spades: Wall Ball Sit Ups

D) Clubs: Partner Wall Balls

E) Aces: Tag Team 400M Row (split 400m, one rows one rests)

F) Random Jokers? -30sec of Plank Taps

*Athletes alternate every rep, except row!

*35min Time Cap

Novem Barbell Club:

Comp & Intro Day 4 5/13/17
Snatch
warm up to a Heavy Single for the day – then
(3) 2 x @ 85% – of today’s weight

Clean & Jerk
warm up to a Heavy Single for the day – then
(3) 2 x @ 85% – of today’s weight

Back Squat Wave
build to 81% – then surfs up!
4 x @ 81%
1 x @ 86%
4 x @ 81%
1 x @ 89%
4 x @ 81%
1 x @ 91%

Bench Press
(2) x 5 @ 70%
(3) x 5 @ 75%

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