(215) 291-2968 Sunday - Jan 24, 2021

WOD 091714: Hitting our Snatch Quota for the Week…


Crossfit Novem Snatch Complex – Slow Snatch Deadlift + Hang Sn High Pull + Hang Squat Snatch *17 minutes to find a heavy complex. For Time: 9 Hang Squat Snatch (135/95#) 10 Chest 2 Bar Pull Ups 7 Hang Squat Snatch (135/95#) 10 Chest 2 Bar Pull Ups 5 Hang Squat Snatch (135/95#) 10 Chest

Crossfit Novem

Snatch Complex –

Slow Snatch Deadlift + Hang Sn

High Pull + Hang Squat Snatch

*17 minutes to find a heavy

complex.

For Time:

9 Hang Squat Snatch (135/95#)

10 Chest 2 Bar Pull Ups

7 Hang Squat Snatch (135/95#)

10 Chest 2 Bar Pull Ups

5 Hang Squat Snatch (135/95#)

10 Chest 2 Bar Pull Ups

Novem Bootcamp

3 Rounds For Total Reps

1min @ each station, 1min

rest between rounds

Ball Slams

Ring Rows

Lateral Box Step Overs

Med Ball Cleans

KB Racked Lunges

Novem Barbell

(3)Push Press + (1)Jerk – 2sets@50, 3sets @ 60%

German Cleans – 5 sets – start @ 65%

Toes 2 bar / toes thru rings – 3 sets

Bent/Pendlay rows 5×8

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo