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WOD 032215: Snatch Sunday!


CROSSFIT NOVEM Split Jerk / Push Jerk Work Up to Heavy Double 20 Minute Cap 12 Minute AMRAP 200m Run 8 Hang Squat Snatches (115/80) 16 Box Jumps (24/20)   NOVEM BARBELL Sn Pull + (2)Sn from blocks (power pos/hip) work up to a heavy – 3 sets Pwr clean + pwr jerk + Jerk

CROSSFIT NOVEM

Split Jerk / Push Jerk
Work Up to Heavy Double

20 Minute Cap 12 Minute AMRAP
200m Run
8 Hang Squat Snatches (115/80)
16 Box Jumps (24/20)

 

NOVEM BARBELL

Sn Pull + (2)Sn from blocks (power pos/hip)
work up to a heavy – 3 sets
Pwr clean + pwr jerk + Jerk (can be BTN)
3 sets Heavy

 

NOVEM BOOTCAMP

2 Rounds
1 Min ME at Each Station
Calorie Row
Hulk Smash Battle Ropes
Tire Flips
Wall Ball Sit Ups
Box Jumps
Pull Ups
Russian Twists (1,2,3…)
Drop Squats

*1 min rest b/w rounds 5 Min AMRAP
5 Burpees
5 Ball Slams
5 Heavy Seated DB Press

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demo demo demo demo demo demo demo demo demo demo