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WOD 070114: No Better Way to Kick Off July Than With a Big Fat Snatch Complex!!


Crossfit Novem Snatch Complex 2 Sn Pulls + 2 Sn Hang Power Sn + 2 OHS + 2 Sn PP 5 sets starting at 60% – up *20 Minute Time Cap 8 Minute AMRAP 10 OHS (75/55#) 30 Lateral Hops O/Bar Cash Out 50 UB Double Unders Novem Bootcamp For Time: 400m Run 40 GTO

Crossfit Novem

Snatch Complex

2 Sn Pulls + 2 Sn Hang Power Sn + 2 OHS + 2 Sn PP

5 sets starting at 60% – up

*20 Minute Time Cap

8 Minute AMRAP

10 OHS (75/55#)

30 Lateral Hops O/Bar

Cash Out

50 UB Double Unders

Novem Bootcamp

For Time:

400m Run

40 GTO

80 Singles/40 Doubles

400m Run

40 Goblet Squats

40 Jumping Pullups

400m Run

40 Russian Swings

40/40 Lateral Hops over KB

400m Run

40 T Spine Rolls (1,2,3…)

40/40 Mt. Climbers

Novem Barbell

(3)Push Press + (1)Jerk

2sets@50, 3sets @ 60%

Hang Pwr Sn

4 x 3 @ >55%

Muscle Snatch

4 x 3 @ 35%

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Example Patterns

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