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WOD 030514: Hump Day Ladder!


Crossfit Novem Strength Press 5-5-3-3-1-1 Going for a One Rep Max WOD 10 Minute AMRAP Ascending Ladder of: 3 HSPUs 3 Ground to Overhead (115/75) 6 HSPUs 6 G to O 9,9,12,12…..   Novem Bootcamp WOD 1 TABATA 8 Rounds, 20 sec on 10 sec off Calorie Row Ring Rows Squats Pushup Situps 1 Minute

Crossfit Novem

Strength

Press

5-5-3-3-1-1

Going for a One Rep Max

WOD

10 Minute AMRAP

Ascending Ladder of:

3 HSPUs

3 Ground to Overhead (115/75)

6 HSPUs

6 G to O

9,9,12,12…..

 

Novem Bootcamp

WOD 1

TABATA

8 Rounds, 20 sec on 10 sec off

Calorie Row

Ring Rows

Squats

Pushup

Situps

1 Minute of Rest Between Each Exercise

COUNTING TOTAL REPS

WOD 2

10 Minute AMRAP

30 Double Unders or Singles

20 DB Snatches

 

Novem Barbell

Snatch

4×1 @ 60%

3×1 @ 70%

Power clean/jerk

4×1 @ 60%

3×1 @ 75%

Squat jumps

3×3

w/ empty bar

controlled descent

squat with max.

speed vert. jump

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo