WOD 032816: Snatch EMOM

CROSSFIT NOVEM Overhead Squats Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% 12 Minute EMOM M.E. Snatches (115/75#) M.E. Weighted step Ups (24/16kg x 1) M.E. Double Unders M.E. Chin Ups NOVEM BOOTCAMP 5 RFT 5 Ring Dips …

CROSSFIT NOVEM

Overhead Squats

Warm up sets:

5 x @ 50%

5 x @ 55%

Work Sets:

5 x @ 60%

5 x @ 70%

5 x @ 80%

12 Minute EMOM

M.E. Snatches (115/75#)

M.E. Weighted step Ups (24/16kg x 1)

M.E. Double Unders

M.E. Chin Ups

NOVEM BOOTCAMP

5 RFT

5 Ring Dips

10 L DB Snatch

20 Shoulder Touches (1,2,3…)

10 R DB Snatch

5 Cal Row
“Annie”

50-40-30-20-10

Double Unders

(x2 for Singles, ½ for SSD)

Sit Ups

NOVEM BARBELL CLUB

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