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WOD 110117: “Karabell”


CrossFit: Strength: Snatch Warm Up Burgener Warm Up – PVC 3 Position Snatch 1 just below the knee + 1 mid-thigh + 1 high in the hip (take 18 Minutes to build up to a heavy complex) Conditioning: “Karabell” 10 RFT 3 Power Snatches (95/65#) 15 Wall Ball Shots (20/14#) 10ft RX+: “Karabell” 10 RFT

CrossFit:
Strength:
Snatch Warm Up
Burgener Warm Up – PVC

3 Position Snatch
1 just below the knee + 1 mid-thigh + 1 high in the hip
(take 18 Minutes to build up to a heavy complex)

Conditioning:
“Karabell”
10 RFT
3 Power Snatches (95/65#)
15 Wall Ball Shots (20/14#) 10ft

RX+:
“Karabell”
10 RFT
3 Power Snatches (135/95#)
15 Wall Ball Shots (20/14#) 10ft

Hybrid:
WOD 1:
12 Minute AMRAP
5 Chin Ups
10 H.R. Push Ups
16 Wt. Step Ups

WOD 2:
“Karabell”
10 RFT
3/3 Alt. DB Power Snatches (35/25#)
15 Wall Ball Shots (20/14#) 10ft

BootCamp:
WOD 1:
15 Minute Alt EMOM
1) 5 Chin Ups
2) 10 HR Pushups
3) 12 Weighted Step Ups

WOD 2:
8 Minute AMRAP
10 Cal Row / 8 Cal Bike
10 DB THrusters
20 Lateral Hops over DB

Novem Barbell Club:
1 Snatch Deadlift + 1 Snatch
Build up to 70%
(5) 1+1 x @ 70%

1 Power Clean + 1 Jerk Drive + 1 Push Jerk
Build up to 70%
(5) 1+1+1 x @ 70%

Overhead Squat
Build up to 70%
(3) 1 x @ 70%

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