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WOD 050715: Rope Climb Chipper


CROSSFIT NOVEM Cluster Complex 5 Sets 1 Cluster+2 Thrusters+ ME Front Squats Going up on Weight If Possible 60% of Thruster 15 Minutes For Total Time 100 DUs -Then- 800m Run 15 Hang Power Cleans (155/105) 15 Box Jumps (30/24) 800m Run -Then- 5 Rope Climbs or 10 Muscle Ups No Dus? 3xSingles / ½

CROSSFIT NOVEM

Cluster Complex
5 Sets
1 Cluster+2 Thrusters+ ME Front Squats
Going up on Weight If Possible
60% of Thruster

15 Minutes
For Total Time

100 DUs
-Then-
800m Run
15 Hang Power Cleans (155/105)
15 Box Jumps (30/24)
800m Run
-Then-
5 Rope Climbs or 10 Muscle Ups

No Dus? 3xSingles / ½ S, S, D
No Rope Climb? 15 Total Strict Pullups

*25 Minute Time Cap

NOVEM BARBELL

Sn warm-up + Pressing Sn Balance
2 Sn PP + 2 Heaving Sn Balance + 1 OHS – 40 mins to find max
Power clean + 2 power jerks + Jerk – 4 sets

NOVEM BOOTCAMP

2 Rounds
Tabata Alternating Movments
Goblet Squats and Lateral Hops over KB or DB (1,2,3…)
Push Ups and Plank K2E
GTOH and OHWL
Battle Ropes (1,2,3…) and V Ups

10 sec rest b/w stations, 1 min
rest b/w rounds

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