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WOD 012814: German Cleans!


CrossFit Novem Strength German Cleans 7×1 65%-75% Working On Good Form WOD 10 Minute AMRAP 5 Push Jerks (135/95) 10 Box Jumps (24/20) 15 Toes Thru Rings Novem Barbell Back Squats 10×3 @ 65% Hang Snatch Triples (Mid Thigh) 4×3 @ 65% Halting Snatch DL Pause at 2 and 1 3×3 @ 80% Novem Bootcamp

CrossFit Novem

Strength

German Cleans

7×1 65%-75%

Working On Good Form

WOD

10 Minute AMRAP

5 Push Jerks (135/95)

10 Box Jumps (24/20)

15 Toes Thru Rings

Novem Barbell

Back Squats 10×3 @ 65%

Hang Snatch Triples

(Mid Thigh)

4×3 @ 65%

Halting Snatch DL

Pause at 2 and 1

3×3 @ 80%

Novem Bootcamp

WOD 1

FOr Time

50 KB Swings

40 Air Squats

30 Pushups

20 Box Jumps

10 Burpees

100 Double Unders

WOD 2

1 Minute Wall Sit

1 Minute Front Plank

1 Minute Plank Knees to Elbows

1 Minute Front Plank

 

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