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WOD 021514: Jumping Back Squats!


CrossFit Novem: Conditioning WOD: Team WOD Teams of 2 25 Minute AMRAP 10 Jumping Back Squats (95/65) 10 Wallballs (20/14) @ 10FT 10 Racked Lunges 10 Toes 2 Bar 10 Power Cleans Go Up 10 Reps for Each Completed Round Novem BootCamp: WOD No.1: Teams of 2 , For Time: Teams of Two 100 Singles

CrossFit Novem:

Conditioning WOD:

Team WOD

Teams of 2

25 Minute AMRAP

10 Jumping Back Squats (95/65)

10 Wallballs (20/14) @ 10FT

10 Racked Lunges

10 Toes 2 Bar

10 Power Cleans

Go Up 10 Reps for Each Completed Round

Novem BootCamp:

WOD No.1:

Teams of 2 ,

For Time: Teams of Two

100 Singles

50 DB Push Press

50 Partner Wall Balls

50 Lateral Box Jumps /step Ups (20”)

50 Toes Through Rings

50 Lateral Box Jumps Jumps/step Ups (20”)

50 Partner Wall Balls

50 DB Push Press

100 Singles

 

Novem Barbell:

Cln High Pull + Hang Cln
+ full Cln
4 sets working up;
Start first set @ 65%

Front Squat
3×3 Heavy
Make it feel like a “9/10”

Sn Pull from deficit
2×3 Heavy
2×3 Heavy as shit

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