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WOD050217: Bootcamp Plank Off!!


CrossFit Novem: Snatch Burgener Warmup PVC 1) Squat Snatch at Mid Thigh 3×50% 3×60% 2×3 at 70% 2) Squat Snatch w/ Pause at Knee 2×70% 3×2 at 80% 25 Minutes Total including Warmup Conditioning: WOD 21-15-9 Cal AD C2B Pullups OHS (95/65) 15 Minute Cap RX+ WOD 21-15-9 Cal AD C2B Pullups OHS (135/95) 15

CrossFit Novem:

Snatch Burgener Warmup

PVC

1) Squat Snatch at Mid Thigh 3×50%

3×60%

2×3 at 70%

2) Squat Snatch w/ Pause at Knee

2×70%

3×2 at 80%

25 Minutes Total including Warmup

Conditioning:

WOD

21-15-9

Cal AD

C2B Pullups

OHS (95/65)

15 Minute Cap

RX+

WOD

21-15-9

Cal AD

C2B Pullups

OHS (135/95)

15 Minute Cap

Novem BootCamp:

WOD 1:

“BROWNWOOD DALLAS 5- BOOTCAMP STYLE”

For Time

50 Burpees

Then 5 Rounds of:

10 Wall Balls (20/14#)

10 Shoulder-to-Overhead (DBs 30/20#)

10 Pull-Ups

10 Box Jumps (24/20”)

10 Sit-Ups

Then

800 meter Run

WOD 2:

TEST CA$HOUT

….PLANK OFF!

Max effort plank hold to be retested at the end of the cycle!

Novem Barbell Club:

Continue Barbell Programming!

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