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WOD 042015: Elizabeth


CROSSFIT NOVEM Front Squat: Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% “Elizabeth” 21-15-9 Cleans (135/95#) Ring Dips Cash Out: 5 Sets – 30-45sec. L-Sits On Rings or parallettes   NOVEM BARBELL Snatch – 1 @ 90 C&J

CROSSFIT NOVEM

Front Squat:
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
3 x @ 70%
3 x @ 75%
3+ x @ 80%

“Elizabeth”
21-15-9
Cleans (135/95#)
Ring Dips

Cash Out:

5 Sets – 30-45sec.
L-Sits
On Rings or parallettes

 

NOVEM BARBELL

Snatch – 1 @ 90
C&J – 1 @ 90
back squat – 2 @ 75%, 2 @ 80%, 1@ 85%

 

NOVEM BOOTCAMP

Tabata
Alternating at Each Station
Burpees and Wall Ball Sit Ups
Toes Thru Rings and Air Squats
Speed Skaters and Push Ups
Ball Slams and Jump Rope

1 Min between stations

6 Min AMRAP
5 Diver Bombers
10/10 Russian Twists
15 Box Jumps

Predefined Skins

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Example Patterns

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