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WOD 062414: Only Cool Kids Do Overhead Squats


Crossfit Novem Overhead Squat 5 @ 65% 5 @ 75% 3 @ 85% 3 x 1 @ 100+ *17 Minute Time Cap 21-15-9 Squat Cleans (135/95#) Hand Stand Push Ups Novem Bootcamp WOD 1 5 Rounds for Time 50ft Backward Plank Walk 20 Air Squats 50ft Forward Bear Crawl 20 Step Back Lunges WOD 2

Crossfit Novem

Overhead Squat

5 @ 65%

5 @ 75%

3 @ 85%

3 x 1 @ 100+

*17 Minute Time Cap

21-15-9

Squat Cleans (135/95#)

Hand Stand Push Ups

Novem Bootcamp

WOD 1

5 Rounds for Time

50ft Backward Plank Walk

20 Air Squats

50ft Forward Bear Crawl

20 Step Back Lunges

WOD 2

10min AMRAP

10 GTO

20 Russian Twists

30 Lateral Hops over DB or Plate

Novem Barbell

Sn. Pull + 3 Snatch From Blocks (mid thigh)

3 sets @ 65%

2 Sets @ 70%

CLn. Pull + 3 Clean From Blocks (mid thigh)

3 sets @ 65%

2 Sets @ 750

Front Squat

2×3 @ 60%

2×3 @ 70%

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Example Patterns

demo demo demo demo demo demo demo demo demo demo