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WOD022817: Killer Clean & Jerks!


CrossFit Novem: Clean Warmup 5 Minutes Clean and Jerk 3+1@65% 3+1@70% 3+1@75% 3+1@80% 2(3+1)@85% 20 Minutes Including Warmup Conditioning: For Time 30 Clean and Jerks (135/95) *10 Burpees After Each 5 Clean & Jerks   Rx+ Clean & Jerks (155/105) 15 Minute Cap Novem BootCamp: WOD 1: 12 Min AMRAP 6 Ring Push Ups 12

CrossFit Novem:

Clean Warmup

5 Minutes

Clean and Jerk

3+1@65%

3+1@70%

3+1@75%

3+1@80%

2(3+1)@85%

20 Minutes

Including Warmup

Conditioning:

For Time

30 Clean and Jerks (135/95)

*10 Burpees After Each 5 Clean & Jerks

 

Rx+

Clean & Jerks (155/105)

15 Minute Cap

Novem BootCamp:

WOD 1:

12 Min AMRAP

6 Ring Push Ups

12 ALT Dumbbell Snatch (30/20#)

18 ALT Side Squats

*30sec Plank b/n Rounds

WOD 2:

6 Min EMOM

A) X Sit Ups

B) Wall Sit

*Score is X Sit Up reps

1 min Rest

 

6 Min EMOM

A) Frog Jumps

B) Hollow Hold

*Score is Frog Jump reps

 

Ca$hout

Team 1000M Row

Novem Barbell Club:

Continue Barbell Programming!

Predefined Skins

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Example Patterns

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