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WOD 092115: Heavy cleans=more gains


CrossFit Novem: Strength: Front Squats Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 20 x @ 50% Conditioning: 12 Minute AMRAP Ladder Up by 5 (5,10,15…) Cleans (175/125#) HR Pushups *200m Run After Each Round Novem BootCamp: WOD 1: 4 RFT 400 m Run 20 Doubles or 60 Singles 10

CrossFit Novem:

Strength:

Front Squats

Warm up sets:

5 x @ 40%

5 x @ 45%

Work Sets:

20 x @ 50%

Conditioning:

12 Minute AMRAP

Ladder Up by 5 (5,10,15…)

Cleans (175/125#)

HR Pushups

*200m Run After Each Round

Novem BootCamp:

WOD 1:

4 RFT

400 m Run

20 Doubles or 60 Singles

10 Burpees

10 Ball Slams

10 Box Jumps

Cash Out:

1 Min

Sit Ups

-20 sec rest-

3 Rounds

20 sec R Plank K2E Hold

20 sec Plank

20 sec L Plank K2E Hold

20 sec rest

1 Min

Sit Ups

Novem Barbell Club:

Snatch – 2@70,2@75,1@80,1@85

C&J – 2@70,2@75,1@80,1@85

back squat – 2 @ 75%, 2 @ 80%, 1@ 85%

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