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WOD 070116: Are You a Metcon Ninja?!


CrossFit Novem: Deadlift Warmup 5@50% 5@55% Work Sets 5@60% 5@70% 5@80% 20 Minute Cap  Conditioning: “Metcon Ninja” 7 RFT 11 Wallballs (20/14) @ 10Ft 11 Burpees 11 Pullups L1) 5rd L2) 4rd 20 Minute Cap Novem BootCamp: WOD 1: For Time 10-9-8-7-6-5-4-3-2-1 Box Jumps 1-2-3-4-5-6-7-8-9-10 KB Swings WOD 2: 10 Minute AMRAP 10 GTO (25/15#

CrossFit Novem:

Deadlift

Warmup

5@50%

5@55%

Work Sets

5@60%

5@70%

5@80%

20 Minute Cap 

Conditioning:

“Metcon Ninja”

7 RFT

11 Wallballs (20/14) @ 10Ft

11 Burpees

11 Pullups

L1) 5rd

L2) 4rd

20 Minute Cap

Novem BootCamp:

WOD 1:

For Time

10-9-8-7-6-5-4-3-2-1

Box Jumps

1-2-3-4-5-6-7-8-9-10

KB Swings

WOD 2:

10 Minute AMRAP

10 GTO (25/15# plate)

20 OHWL (1, 2, 3…)

10 Lateral Hop on Plate Burpees – Omit push up

Novem Barbell Club:

Primer Lifts
Athlete’s Choice
Do Work
Snatch
Warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85% – no misses!!!

Clean & Jerk
Warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85% – no misses!!!

Back Squat Wave
build to 80%
(3) 3 x @ 80%

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