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WOD 102815: Snatch Complex


CrossFit Novem: Strength: Snatch Complex 5 Sets 1 High Hang Snatch 1 Mid or Knee Hang Snatch 1 Floor Snatch 2 Overhead Squats Conditioning: 5 Minute AMRAP 20 Overhead Walking Lunges (45/35#) 10 Hand Release Push Ups – 90 Seconds Rest – 5 Minute AMRAP 250 Meter Row 10 Thrusters (95/65#) – 90 Seconds Rest

CrossFit Novem:

Strength:

Snatch Complex

5 Sets

1 High Hang Snatch

1 Mid or Knee Hang Snatch

1 Floor Snatch

2 Overhead Squats

Conditioning:

5 Minute AMRAP

20 Overhead Walking Lunges (45/35#)

10 Hand Release Push Ups

– 90 Seconds Rest –

5 Minute AMRAP

250 Meter Row

10 Thrusters (95/65#)

– 90 Seconds Rest –

5 Minute AMRAP

2o Box Jumps

10 Russian KB Swings (32/24kg)


Novem BootCamp:

WOD 1:

10 Min AMRAP

16 Alternating DB Snatch (1,2,3…)

16 Seated Iron Man (1,2,3…)

16 Lateral Hops (1,2,3…)

– 2 Min Rest –

10 Min AMRAP

4 Man Makers

8 Straight Leg Sit Ups

12 Speed Skaters (1,2,3…)

Cash Out

6 x 250 ft Run or 100 m Row


Novem Barbell Club:

30 min free / squat time

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

Hang Pwr Sn – 4 x 3 @ >55%

Muscle Snatch – 4 x 3  @ 35%

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