WOD 092215: Snatch EMOM

CrossFit Novem: Strength: Snatch Complex 5 Sets 1 Hang Power Snatch + 2 OHS (2 Sec Pause at Bottom After Each OHS) Conditioning: 16 Minute Alt EMOM 10 Power Snatch (95/65) 30 UB Double Unders 10 Cal Row 30 Jumping Lunges (15/15) Novem BootCamp: WOD 1: 8 Min AMRAP 5 Pull Ups 10 Sit Ups …

CrossFit Novem:

Strength:

Snatch Complex

5 Sets

1 Hang Power Snatch + 2 OHS

(2 Sec Pause at Bottom After Each OHS)

Conditioning:

16 Minute Alt EMOM

• 10 Power Snatch (95/65)
• 30 UB Double Unders
• 10 Cal Row
• 30 Jumping Lunges (15/15)

Novem BootCamp:

WOD 1:

8 Min AMRAP

5 Pull Ups

10 Sit Ups

20 Doubles or Singles

-90 sec rest-

8 Min AMRAP

5 SSD Knee Tucks

10 Push Ups

20 Squats

-90 sec rest-

8 Min AMRAP

5 Heavy Seated DB Press

10 Box Jumps

20 Russian Twists (1,2,3…)

Novem Barbell Club:

muscle snatch 4 x 3 @ 35-40%

Snatch from deficit 6 x 2

Back squat 3 x 3 – HEAVY/max