WOD 091115: One Step at a Time

CrossFit Novem: Strength: German Snatches: 5 Sets (3 Count at Each Position) Floor – Knee Knee – Mid Thigh Mid Thight – Power Snatch Power Snatch – Bottom of Squat Squat – Power Position Stand Tall Conditioning: 12 Minute EMOM 5 Hang Power Snatched (75/55#) 5/5 Back Racked Lunges (75/55#) Novem BootCamp: WOD 1: 5 …

CrossFit Novem:

Strength:

German Snatches:

5 Sets

(3 Count at Each Position)

Floor – Knee

Knee – Mid Thigh

Mid Thight – Power Snatch

Power Snatch – Bottom of Squat

Squat – Power Position

Stand Tall

Conditioning:

12 Minute EMOM

5 Hang Power Snatched (75/55#)

5/5 Back Racked Lunges (75/55#)

Novem BootCamp:

WOD 1:

5 RFT

10 Box Jumps

10 Lateral Box Step Overs

10 Seated DB Press

20 Doubles/60 Singles

WOD 2:

5 RFT

10 KB Swings

10 KB CNJ (1,2,3…)

10 Goblet Squats

20 Doubles/60 Singles