WOD 050316: Handstand Hangout

CrossFit Novem: Snatch Warmup 3 Position Snatch 5 Sets 1 From Floor 1 From Hang (above Knee) 1 From Power Position Up on weight if Possible 17 Minute Cap Conditioning: 4 RFT 15 KB Swings (24/16) 50 Double Unders 15 T2B   No DUs? 100 Singles / 25 SSD L1) 3 Rounds 20 Minute Cap …

CrossFit Novem:

Snatch Warmup

3 Position Snatch

5 Sets

1 From Floor

1 From Hang (above Knee)

1 From Power Position

Up on weight if Possible

17 Minute Cap

Conditioning:

4 RFT

15 KB Swings (24/16)

50 Double Unders

15 T2B

 

No DUs? 100 Singles / 25 SSD

L1) 3 Rounds

20 Minute Cap

Novem BootCamp:

WOD 1:

15 Min ETMOM

(Every Third Minute on the Minute)

250 m Run

25 Singles or Doubles

20 Sit Ups

15 Wall Balls

WOD 2:

Skill Work: Handstand

10 Min Max

A) 6x 10 sec Frog Stand / Tripod Stand

B) 3 x 5 Pike Push Up (on floor or boxes, just makes sure hips are over shoulders)

C) 3×20 sec Laying HS Hold

 

Novem Barbell Club:

Snatch
Build up to…
(5) 1 x @ 75%

Clean & Jerk
Build up to…
(5) 1 x @ 75%

Back Squat
Build up to…
(3) x 2 @ 80%

Conditioning – Super Set not For Time
3 x 3 Anderson Squats (front or back)
3 x 5 seated box jumps – as high as possible