WOD 093016: Pass it to a friend!

CrossFit Novem: Snatch 5 Minute warm up  Snatch 15 Minutes Build up to a heavy single for the day. Beginners work on technique from the hang + an OHS Conditioning: 4 RFT 5 Hang Snatches (@ 65% of the days best) 10 OHS 15 H.R. Push Ups   RX+ Squat Snatches (75% OTDB) Every thing …

CrossFit Novem:

Snatch

5 Minute warm up 

Snatch

15 Minutes

Build up to a heavy single for the day.

Beginners work on technique from the hang + an OHS

Conditioning:

4 RFT

5 Hang Snatches (@ 65% of the days best)

10 OHS

15 H.R. Push Ups

 

RX+

1. Squat Snatches (75% OTDB)

Every thing else is the same.

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

15 Min AMRAP

15 Box Jumps

15 R Side Lying V-Ups

15 Jumping Lunges (1,2,3…)

15 L Side Lying V-Ups

*WALL SIT & PASS: at the 3, 6, 9, and 12 min marks, whole class does wall sit (blue wall) and must complete 2 passes (down and back) of a 15lb plate

WOD 2:

5 Min AMRAP

10 2-Phase Squats

10 Plank Jack Push Ups 

-2 min rest-  

5 Min AMRAP

10 Wall Balls

10 Med Ball Cleans

Novem Barbell Club:

Day 5
1 Snatch + 1 Snatch Balance + 1 OHS
build up to find a Max for the day
then drop down to 85% of the days best set.
(1) 1+1 @ 85%
(1) 1+1 @ 90%
(1) 1+1 @ 95%

1 Clean + 1 Front Squat + 2 Jerks
build up to find a Max for the day
then drop down to 85% of the days best set.
(1) 1+1 @ 85%
(1) 1+1 @ 90%
(1) 1+1 @ 95%

Front Squat
build up to find a 3RM for the day