WOD 082015: All the Snatch Work

CrossFit Novem: Strength: 10 Min Snatch EMOM 1 Hang Squat Snatch + 1 Squat Snatch from Floor 55-60% Going up on Each Set Conditioning: 3 RFT: 100 Double Unders 10 Hang Power Snatches (115/85#) Novem BootCamp: WOD 1: 10 Min Infinity Ladder by 4’s KB Swings KB Racked Lunges (1,2,3…) *Wall Walk or 5/5 Shoulder …

CrossFit Novem:

Strength:

10 Min Snatch EMOM

1 Hang Squat Snatch +

1 Squat Snatch from Floor

55-60% Going up on Each Set

Conditioning:

3 RFT:

100 Double Unders

10 Hang Power Snatches (115/85#)

Novem BootCamp:

WOD 1:

10 Min Infinity Ladder by 4’s

KB Swings

KB Racked Lunges (1,2,3…)

*Wall Walk or 5/5 Shoulder Touches after each round.

WOD 2:

10 Min Infinity Ladder

by 4s

DB Snatch

Goblet Squats

*250 ft Run after each round

Cash Out

3 Rounds

20 sec R Plank K2E Hold

20 sec Plank

20 sec L Plank K2E Hold

20 sec Superman Hold

20 sec Hollow Hold

*1 Min rest b/w rounds.

Novem Barbell Club:

High Hang Snatch doubles, work to max for the day.

Murder Complex – 5 sets increase wt slowly, start w/ 60%

(1) cl pull + LOW hang cl (bar is lowered to 1-3 inches from ground)+

(2) Front Sqt + (2) Jerk Dip/Drive + (1)Jerk + (1) BTN Jerk