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WOD030717: Shrug & Pull!


CrossFit Novem: Snatch Warmup 5 Minutes 1)Hang Squat Snatch (Mid Thigh) 3@60% 3@65% 2×3@70% 12 Minute Cap   2)Snatch Pull 4×3@ 105% 8 Minute Cap 25 Minute Cap Total  Conditioning: For Time 20 C2B Pullups 100 DUs (300S, 50 S,S,D) 20 Squat Snatch (95/65) 100 DU 20 C2B Pullups   Rx+ 10 Ring Mus 100

CrossFit Novem:

Snatch Warmup

5 Minutes

1)Hang Squat Snatch

(Mid Thigh)

3@60%

3@65%

2×3@70%

12 Minute Cap

 

2)Snatch Pull

4×3@ 105%

8 Minute Cap

25 Minute Cap Total 

Conditioning:

For Time

20 C2B Pullups

100 DUs (300S, 50 S,S,D)

20 Squat Snatch (95/65)

100 DU

20 C2B Pullups

 

Rx+

10 Ring Mus

100 DUs

20 Squat Snatch (135/95)

100 DUs

10 Ring Mus

20 Minute Cap

Novem BootCamp:

WOD 1:

4 Rounds

Alt Max Effort EMOM

Calorie Row

Ball Slams (30/20#)

Box Jumps (24/20”)

Boat Pose Crunches

Renegade Rows

*1 min rest after each round

WOD 2:

Ca$hout

3 Rounds for Reps

30 sec Burpees

30 Goblet Sec Squat Hold

30 Sec Rest

*Score is total Burpees

Novem Barbell Club:

Continue Barbell Programming!

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