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WOD 030716: Overhead Squats


CrossFit Novem: Strength: Overhead Squats Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 12 Minute EMOM A)5 Kipping Pullups + 5 Strict Pullups B) 10 Goblet Squats (24/16) + 10 Box Jumps (24/20) C) Cal Row (15/12)

CrossFit Novem:

Strength:

Overhead Squats

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 75%

3 x @ 85%

1+ x @ 90%

Conditioning:

12 Minute EMOM

A)5 Kipping Pullups + 5 Strict Pullups

B) 10 Goblet Squats (24/16) + 10 Box Jumps (24/20)

C) Cal Row (15/12)

D) 3 Rope Climbs

Novem BootCamp:

8 Min AMRAP

8 Alt Lunges w Chop
8 Floor Rows
8 Straight Leg Sit Ups
– 2 minutes of rest –
8 Min AMRAP
8 Speed Skaters
8 Wall Balls
8 X-Sit Ups
– 2 minutes of rest –

8 Min AMRAP
8 Pull Ups
8 Walk Outs
8 Ring Dips

Novem Barbell Club:

Snatch

build up and find a max for the day

then – (6) 1 x @ 85% of the days max.

Clean & Jerk

build up and find a max for the day

then – (4) 1 x @ 85% of the days max.

Front Squat(3) x 2 @ 90%

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