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WOD 102015: Working on them Cleans


CrossFit Novem: Strength: Clean Complex 5 Sets 1 Power Clean 1 Hang Squat Clean 1 Push Jerk 1 Split Jerk Conditioning: 12 Minute ALT EMOM 1)8 Hang Power Cleans (135/95) 2) 10 Burpee Box Jumps (20) 3) 50 UB Double Unders Novem BootCamp: WOD 1: For Time 250 m Run 30 Wall Ball Sit Ups

CrossFit Novem:

Strength:

Clean Complex

5 Sets

1 Power Clean

1 Hang Squat Clean

1 Push Jerk

1 Split Jerk

Conditioning:

12 Minute ALT EMOM

1)8 Hang Power Cleans (135/95)

2) 10 Burpee Box Jumps (20)

3) 50 UB Double Unders

Novem BootCamp:

WOD 1:

For Time

250 m Run

30 Wall Ball Sit Ups

30 KB Swings

30 Speed Skaters (1,2,3…)

400 m Run

20 Wall Ball Sit Ups

20 KB Swings

20 Speed Skaters

800 m Run

10 Wall Ball Sit Ups

10 KB Swings

10 Speed Skaters

Cash Out:

ME Plank Hold

-rest-

ME Grip

-rest-

ME Wall Sit

*cut off 3 minutes each

Novem Barbell Club:

30 min free / squat time

“one and a half” snatches  5 sets of two

conventional or Sumo DL, 7 sets of 2 reps @ 65-75%

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