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WOD 011614: Snatch Complex


CrossFit Novem: Strength WOD: Snatch + Hang Snatch 2-2-2-2-2 Conditioning WOD: 10 Minute AMRAP: Odd Minutes = Overhead Squats (95/65#) Even Minutes = Plank holds Plank holds, Front, Left Side, Ride Side, Yoga. The planks have to remain for the entire minute in order to be counted “as RX” any drops = 2 Burpees per

CrossFit Novem:

Strength WOD:

Snatch + Hang Snatch

2-2-2-2-2

Conditioning WOD:

10 Minute AMRAP:

Odd Minutes = Overhead Squats (95/65#)

Even Minutes = Plank holds

Plank holds, Front, Left Side, Ride Side, Yoga. The planks have to remain for the entire minute in order to be counted “as RX” any drops = 2 Burpees per drop.

Novem BootCamp:

WOD No.1

10 Minute AMRAP

10  V-Ups or Modified V-Up

20 Dumbell Waiters Walks (L)
10/10 Bird Dogs

20 Dumbell Waiters Walks (R))

WOD No.2

10 Rounds For Time:

5 Burpees with a 6” Target

10/10 Weighted Knee Tuck Crunch

Novem Barbell:

Back squat

3×3 @ 80%

Snatch

 1 @ 70

1 @ 75%

4×1 @ 80%

C&J

1 @ 70

1 @ 75%

4×1 @ 80%

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