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WOD 031014: All the Thrusters!


Crossfit Novem Thrusters 3-3-3-3-3 go for a heavy triple. Out of the rack 8 Minute AMRAP 10 Thrusters (95/65#) 10 Ring Rows *Decline ring rows for challenge   Novem Bootcamp WOD 1 5 Rounds for time: 10 Medball Cleans 10 Alternating Dumbell Snatches 30 Sec Plank Hold w/Leg Raise WOD 2 12 min AMRAP 5

Crossfit Novem

Thrusters

3-3-3-3-3

go for a heavy triple.

Out of the rack

8 Minute AMRAP

10 Thrusters (95/65#)

10 Ring Rows

*Decline ring rows for challenge

 

Novem Bootcamp

WOD 1

5 Rounds for time:

10 Medball Cleans

10 Alternating Dumbell Snatches

30 Sec Plank Hold w/Leg Raise

WOD 2

12 min AMRAP

5 Box dips

10 Box Jump

15 Russian Swings

 

Novem Barbell

Snatch

5×2 @ 75-80%

Clean & Jerk

5×2 @ 75-80%

Clean Pulls

5×3 Heavy

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Example Patterns

demo demo demo demo demo demo demo demo demo demo