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WOD 051315: Annie


CROSSFIT NOVEM Back Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 75% 3 x @ 85% 1+ x @ 90% *17 Minutes 8 Minute AMRAP 20 Back Racked Lunges (115/75) (1,2,3…) 10 T2B “Annie” 50-40-30-20-10 Double Unders Sit Ups   NOVEM BARBELL hang Sn @ knee

CROSSFIT NOVEM

Back Squat
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
3 x @ 75%
3 x @ 85%
1+ x @ 90%

*17 Minutes 8 Minute AMRAP
20 Back Racked Lunges (115/75)
(1,2,3…)
10 T2B

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

 

NOVEM BARBELL

hang Sn @ knee – work up to easy 5RM,(-5%) x 5, (-10%) x 5
Sn DL 3×5 – workto “easy” set of 5, (-5%) x 5, (-10%) x 5
Bench 3×5 -easy set of 5, (-5%) x 5, (-10%) x 5

 

NOVEM BOOTCAMP

90 sec – 60 sec – 30 sec
Speed Skaters
Wall Walks or Shoulder Touches (1,2,3…)
Drop Squats
Russian Twists (1,2,3…)

*15 sec rest between movements and rounds

10 Min AMRAP
6 Pull Ups
12 Push Ups
18 Mountain Climbers (1,2,3…)

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