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WOD 110614: Two WODs For The Price of One!!


Crossfit Novem 7 Sets 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat 6 Mimute AMRAP 5 Power Sntach (95/65) 20 Double Unders – 2 minute rest – 6 MINUTE AMRAP 5 Power Cleans (115/80) 20 Air Squats Novem Bootcamp For Time: 400m Run 30 Strict Weighted Knees to chest (use Slam

Crossfit Novem

7 Sets

1 Power Snatch + 1 Hang Squat

Snatch + 1 Overhead Squat

6 Mimute AMRAP

5 Power Sntach (95/65)

20 Double Unders

– 2 minute rest –

6 MINUTE AMRAP

5 Power Cleans (115/80)

20 Air Squats

Novem Bootcamp

For Time:

400m Run

30 Strict Weighted Knees to

chest (use Slam balls between

30 Ball Slams

400m Run

30 Goblet Squats

30 Russian Swings

400m Run

30 Pushups

30/30 Plank K2E

400m Run

30 Lateral Box Step Overs

30 Single Leg Square Hops

knees)

Novem Barbell

Front Squat – warm up to 5 x1 @ 90%

Snatch – work up to max Snatch – hit 85%+, then 2×2 @75-80%

C&J – hit 85%+ , then 2×2 @75-80%

“PLANK TAPS” 3×5(per side) : elbow,other elbow, nose = 1 rep

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