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WOD 020614: Bench Press


CrossFit Novem: Strength WOD: Bench Press 8@65% 6@75% 4@85% 3@90% Conditioning WOD: 10 Minute AMRAP 15 KB Swings (24/16) 10 Ring Dips 15 Ground to Overhead (45/35) Novem BootCamp: WOD No.1 5 Minute AMRAP 5 DB Thrusters 10 Lateral Hops of DB (1,2,…) 5 Minute AMRAP 1 Minute Rest 5 Pushups 10 Cal Row 1

CrossFit Novem:

Strength WOD:

Bench Press

8@65%

6@75%

4@85%

3@90%

Conditioning WOD:

10 Minute AMRAP

15 KB Swings (24/16)

10 Ring Dips

15 Ground to Overhead (45/35)

Novem BootCamp:

WOD No.1

5 Minute AMRAP

5 DB Thrusters

10 Lateral Hops of DB

(1,2,…)

5 Minute AMRAP

1 Minute Rest

5 Pushups

10 Cal Row

1 Minute Rest

5 Minute AMRAP

5 Ball Slams

10 Jumping Pullups

WOD No.2

6 Minute AMRAP

5 DB Push Jerks

10 KB Swings

15 Jumping Squats

Novem Barbell:

Back Squat
10 x 3 @70%

Hang Snatch triples
(mid thigh)
2×3 @ 65% of snatch
2×3 @70%

Heaving Sn balance
5×3 @ 60% of snatch

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