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WOD 073116: Getting Busy with Bench Press


CrossFit Novem: Bench Press Warm up sets: 5 Reps w/ Bar 5 x @ 50-55% Work Sets: 4 x @ 65% 3 x @ 75% 3 x @ 85% 3 x @ 90% 3 x @ 95%+ or find a New 3, 2,or 1RM  20 Minute Cap Conditioning: 16 Minute EMOM a)10 parallete pushups b)

CrossFit Novem:

Bench Press

Warm up sets:

5 Reps w/ Bar

5 x @ 50-55%

Work Sets:

4 x @ 65%

3 x @ 75%

3 x @ 85%

3 x @ 90%

3 x @ 95%+

or find a New 3, 2,or 1RM 

20 Minute Cap

Conditioning:

16 Minute EMOM

a)10 parallete pushups

b) 5 Clusters (115/75)

c) 15 Burpee Box Jumps (20)

d) 15 Cal AD

 

Rx+

a) burpee Pullups

b) 5 Clusters (135/95)

c) 15 burpee box jumps (30/24)

d) 15 cal AD

Novem BootCamp:

WOD 1:

For Time

10-20-30-20-10

Burpees

Butterfly Sit Ups

WOD 2:

6 Min M.E. EMOM

Buy In: Toes To Bar

Rest of Min: KB Swings

-90 sec rest-

6 Min EMOM

Buy In: 5 Walkouts w/ Push Up

Rest of Min: Box Jumps

Novem Barbell Club:

Continue Barbell Programming!

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