WOD 052516: Mid Week Snatch Sets!

CrossFit Novem: Snatch Warm Up *5 Minute Cap Snatch Complex 5 Sets – building up 1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch *20 Minutes Conditioning: 10 minute Alternating EMOM A) 5 Power Snatches (115/75#) B) 30 Double Unders   Sub for DUs = 60 Singles or 15 SSDs …

CrossFit Novem:

Snatch Warm Up

*5 Minute Cap

Snatch Complex

5 Sets – building up

1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch

*20 Minutes

Conditioning:

10 minute Alternating EMOM

1. A) 5 Power Snatches (115/75#)
2. B) 30 Double Unders

 

Sub for DUs = 60 Singles or 15 SSDs

 

Rx+

10 minute Alternating EMOM

A) 5 Squat Snatches (135/95#)

B) 30 UB Double Unders

Novem BootCamp:

WOD 1:

1 Min Max Effort

Meters Rowed

SSD Knee Tucks

Toes thru Rings

–then–

3 x 250 m Run + 30 sec Hollow Hold

–then–

Retest

*30 sec bw max effort movements and 3^rd hollow hold

WOD 2:

4 Min EMOM

Buy In: 10 Push Ups

Rest of Min: Sit Ups

-90 sec rest-

4 Min EMOM

Buy In: 5 Burpee Box Jumps

Rest of Min: Singles or Doubles

Novem Barbell Club:

Primer Lifts
Muscle Snatch
(5) x 3 – just the bar – light weight

Do Work
Snatch
build up to a heavy 2 RM for the day!!!
take no more than 15-20 minutes… then move on.
** reset between each rep **

1 Clean Deadlift + 1 Power Clean + 1 Clean
build up to 75%
(5) 1+1+1 x @ 75%
Pausing Snatch Pull (Pasue at the Power Position)
(5) x 3@ 103-5%
Front Squat Wave
build to 80% – then surfs up!
3 x @ 80%
1 x @ 85%
3 x @ 80%
1 x @ 88%
3 x @ 80%
1 x @ 90%