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WOD 042116: Snatch Complex and Overhead Squats


CrossFit Novem: Strength: Snatch Complex 6 Sets Going Up on Weight Each Set of: 1 Snatch Pull 1 Hang Squat Snatch 2 OHS *Start at 50% of 1 Rep Conditioning: 15 Minute AMRAP 10 OHS (115/75) 15 Toes To Bar 20 Burpees Novem BootCamp: WOD 1: 8 Min AMRAP 10 Cal Row 10 KB CNJ

CrossFit Novem:

Strength:

Snatch Complex

6 Sets

Going Up on Weight Each Set of:

1 Snatch Pull

1 Hang Squat Snatch

2 OHS

*Start at 50% of 1 Rep

Conditioning:

15 Minute AMRAP

10 OHS (115/75)

15 Toes To Bar

20 Burpees

Novem BootCamp:

WOD 1:

8 Min AMRAP

10 Cal Row

10 KB CNJ (1,2,3…)

20 KB Swings

-2 Min Rest-

8 Min AMRAP

20 Doubles/50 Singles

10 Step Ups + Back Lunge (1,2,3…)

10 (5/5) Thread the Needle

-2 Min Rest-

8 Min AMRAP

20 Mountain Climbers (1,2,3…)

10 Squats

10 Side Lying V Ups (all same side- alternate per round)

Novem Barbell Club:

Snatch
warm up to…
(6) 1 x @ 80%
Clean & Jerk
warm up to…
(4) 1 x @ 75%

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