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WOD 082515: Snatch Chief


CrossFit Novem: Strength: 10 Min Snatch EMOM 1 Hang Power Snatch + 1 Squat Snatch from Floor Conditioning: “Snatch Chief” 5 Rounds of AMRAP 3, 1 rest between rounds. 3 Power Snatch, (115/75#) 6 Pushups 9 Air Squats Novem BootCamp: WOD 1: 3 RFT 30 Speed Skaters (1,2,3…) 20 Wall Balls 10 Pull Ups 400

CrossFit Novem:

Strength:

10 Min Snatch EMOM

1 Hang Power Snatch +

1 Squat Snatch from Floor

Conditioning:

“Snatch Chief”
5 Rounds of AMRAP 3, 1 rest between rounds.
3 Power Snatch, (115/75#)
6 Pushups
9 Air Squats


Novem BootCamp:

WOD 1:

3 RFT

30 Speed Skaters (1,2,3…)

20 Wall Balls

10 Pull Ups

400 m Run

WOD 2:

5 Min EMOM

Buy In: 3/3 KB CNJ

Rest of Min: KB Swings

-90 sec rest-

5 Min EMOM

Buy In: 5 SSD Knee Tucks

Rest of Min: Singles or Doubles

Novem Barbell Club:

“one and a half” snatches  6 sets of two,

full snatch, on the way up from standing – stop @ parallel and drop to the bottom and bounce up again.

German Cleans – 5 sets – start @ 65%

Toes 2 bar / toes thru rings –  3 sets

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