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WOD 081016: “Karen”


CrossFit Novem: Snatch Warmup 5 Minutes   Hang Snatch 2-2-2-2-2 Working Up to a Heavy Double 17 Minute Cap Conditioning: “Karen” For Time 150 Wallballs (20/14) @ 10ft   L1) 100 Wallballs   Rx+ Running Karen Everything you Drop the wallball you must run 100m before starting up again 15 Minute Cap Novem BootCamp: WOD

CrossFit Novem:

Snatch Warmup

5 Minutes

 

Hang Snatch

2-2-2-2-2

Working Up to a Heavy Double

17 Minute Cap

Conditioning:

“Karen”

For Time

150 Wallballs (20/14) @ 10ft

 

L1) 100 Wallballs

 

Rx+

Running Karen

Everything you Drop the wallball you must run 100m before starting up again

15 Minute Cap

Novem BootCamp:

WOD 1:

20 Min Infinity Ladder by 2’s

– Split Jump Burpees

– Weighted Alt. Side Squats (*they can use med balls or wallballs if DBs & Kettlebells are used for Farmer Carry)

– Alt. Cross Body Plank Knee to Elbow

*150FOOT Farmer Carry between rounds

WOD 2:

Ca$hout

Tabata

20sec Mountain Climbers

10 Sec Plank 😉

Novem Barbell Club:

Continue Barbell Programming!

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