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WOD 060315: Grace


CROSSFIT NOVEM Front Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% *15 Minutes “Grace” For Time 30 Clean & Jerks (135/95) Cashout 3 Rounds of Each 30 Secs of Work 15 Secs of Rest Hollow Hold T2B

CROSSFIT NOVEM

Front Squat
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
5 x @ 60%
5 x @ 70%
5 x @ 80%

*15 Minutes

“Grace”
For Time
30 Clean & Jerks (135/95)

Cashout
3 Rounds of Each
30 Secs of Work
15 Secs of Rest
Hollow Hold
T2B

 

NOVEM BARBELL

Squat 6×3 @70%
Snatch Work up to a heavy double
C&J up to a heavy double
Drop set = 10-15# less for 2×2

NOVEM BOOTCAMP

For Time
One Mile Run

*alternate option: 2000 m row ONLY for those who legitimately cannot run for injury/medical reason
8 Min EMOM
Buy In: 2 Man Makers
Rest of Min: ME Russian Twists

-1 Min Rest-

8 Min EMOM
Buy In: 1 Turkish Get Up
Rest of Min: ME Singles or Doubles

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