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WOD 112415: OHS and Burpees


CrossFit Novem: Strength: Snatch EMOM 6 Sets Every 2 Minutes for 12 Minutes 1 Snatch Pull + 1 Hang Squat Snatch + 2 OHS Conditioning: 10 Minute AMRAP Ladder up By 2 OHS (95/65) Burpees Novem BootCamp: WOD 1: 20 Battle Ropes (1,2,3…) 5 Burpees 5 V Ups or Seated Knee Tucks -2 Min Rest-

CrossFit Novem:

Strength:

Snatch EMOM

6 Sets Every 2 Minutes for 12 Minutes

1 Snatch Pull + 1 Hang Squat Snatch + 2 OHS

Conditioning:

10 Minute AMRAP

Ladder up By 2

OHS (95/65)

Burpees

Novem BootCamp:

WOD 1:

20 Battle Ropes (1,2,3…)

5 Burpees

5 V Ups or Seated Knee Tucks

-2 Min Rest-

8 Min AMRAP

5 Wall Ball Sit Ups

10 Speed Skaters (1,2,3…)

5 Ball Slams

-2 Min Rest-

8 Min AMRAP

5 Toes to Bar

10 X Sit Ups (1,2,3…)

5 Ring Rows

Novem Barbell Club:

Intro Programming

clean warm up + hands on hips/dip/split

Clean & Jerk, 8 sets work up to 7/10

Push Press, 6×3 work up to 7.5/10

Barbell Club Programming

30 min free / squat time

“one and a half” snatches  6 sets of two

Clean Pull – MAX, then 2 @ 90%, 3 @ 85%

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