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WOD 040116: April Fools!


CrossFit Novem: Strength: Snatch Complex Every 90 seconds (8 sets = 12minutes) 1 Hang Squat Snatch + 2 High Hang Snatch + 1 OHS Conditioning: 5 RFT 10 Over Head Squats (95/65#) 20 Wall Ball Shots (20/14#) 10ft 3 Rope Climbs or 5 Strict Pull Ups Novem BootCamp: WOD 1: Tabatas Alternating at Each Station

CrossFit Novem:

Strength:

Snatch Complex

Every 90 seconds

(8 sets = 12minutes)

1 Hang Squat Snatch +

2 High Hang Snatch + 1 OHS

Conditioning:

5 RFT

10 Over Head Squats (95/65#)

20 Wall Ball Shots (20/14#) 10ft

3 Rope Climbs or 5 Strict Pull Ups

Novem BootCamp:

WOD 1:

Tabatas

Alternating at Each Station

Cross Body Plank K2E (1,2,3…) and Wall Ball Sit Ups

Tire Flips and Push Ups

Jump Squats and Toes to Bar

SSD Knee Tucks and Jump Rope

*1 Min between stations.

WOD 2:

6 Min AMRAP

2 Man Makers

4 Walk Out + Hi Lo Plank

6 Heavy Weighted Step Ups (1,2,3…)

Novem Barbell Club:

Snatch
warm up to…
(5) 1 x @ 80%
Clean & Jerk
warm up to…
(7) 1 x @ 80%
Good Mornings
(3) 10 x @ AHAP

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