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WOD 050615: Snatch and OHS


CROSSFIT NOVEM Overhead Squats Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% 4 RFT 5 Power Snatch (135/95) 20 OHWL (45/25) (1,2,3…) 200m Run 30 Sec Hollow Hold After Each Round   NOVEM BARBELL Snatch warm up +

CROSSFIT NOVEM

Overhead Squats
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
3 x @ 70%
3 x @ 75%
3+ x @ 80%

4 RFT
5 Power Snatch (135/95)
20 OHWL (45/25) (1,2,3…)
200m Run
30 Sec Hollow Hold After Each Round

 

NOVEM BARBELL

Snatch warm up + 6 sets of muscle snatches
Push Press – 3 x 10 @ 10-15lbs less than mondays max set
Squat- 3 x 10 @ 10-15# less than mondays max set, then…
2 drop sets from that (-5%)x10, (-10%)x10
(so for squats there should be 5 sets total + warm up)

 

NOVEM BOOTCAMP

10-20-30-20-10
Ring Rows
Sit Ups
DB Thrusters

*15 min time cap 10 Min AMRAP
5 SSD Knee Tucks
5 Burpees
250 m run

Cash Out
3 Rounds
20 sec Boat Pose
20 Sec Banana/Hollow Body Hold
20 Sec Rest

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