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WOD 071714: Snatch it, Press it, Squat it


Crossfit Novem Snatch Complex 6 Sets of 1 Power Snatch + 2 Snatch Push Press + 1 OHS start at 65% – Up *17 Minute Time Cap 12 Minute AMRAP 400 Meter Run 8 Power Snatches (115/80#) 7 Muscle Ups Novem Bootcamp For Time: 800m Run 30 Ball Slams 30 Hollow Body to Boat 150ft

Crossfit Novem

Snatch Complex

6 Sets of

1 Power Snatch + 2 Snatch Push Press + 1 OHS

start at 65% – Up

*17 Minute Time Cap

12 Minute AMRAP

400 Meter Run

8 Power Snatches (115/80#)

7 Muscle Ups

Novem Bootcamp

For Time:

800m Run

30 Ball Slams

30 Hollow Body to Boat

150ft Backward Plank Walk

30 DB Front Squats w/hip abd

30 Wall Balls

800m Run

Cashout

3min Max Effort Box Jumps

rest 1 min

3min Max Effort Singles/Doubles

Novem Barbell

Snatch – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%

C&J – 3 x1 @ 70%, 2 x 1 @ 75%, 1 @ 80%

Clean Pull 2 @ 90 , 2 @ 95% , 2 @ 100%

Front Squat – 3 x 2 @ 70%

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Example Patterns

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