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WOD042017: Three Position Snatch Day


CrossFit Novem: 3 Position Snatch Top to Bottom Full Snatches (1 above the knee + 1 below knee + 1 floor) (5) x 1+1+1 @ 60-70% of a 1 RM Conditioning: 10 Minute AMRAP 10 Power Snatches (75/55#) 50 Double Unders 10 Toes To Bar RX+ 10 Minute AMRAP 10 Squat Snatches (95/65#) 50 UB

CrossFit Novem:

3 Position Snatch
Top to Bottom Full Snatches
(1 above the knee + 1 below knee + 1 floor)
(5) x 1+1+1 @ 60-70% of a 1 RM

Conditioning:

10 Minute AMRAP
10 Power Snatches (75/55#)
50 Double Unders
10 Toes To Bar

RX+

10 Minute AMRAP
10 Squat Snatches (95/65#)
50 UB Double Unders
10 UB Toes To Bar

Novem BootCamp:

WOD 1:

Benchmark: “Fat Amy”

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Alternating Lunges

10 Burpees

20 KB Swings (24/16kg)

10 Burpees

10 meter (32-ish feet) Bear Crawl

10 Burpees

20 KB Swings (24/16kg)

10 Burpees

WOD 2:

Cashout

Tricky Tabata

3 Rounds of 20sec on, 10sec off

V Ups

Hollow Rocks

Shotguns

Plank

Take 30 sec rest

-THEN-

Max effort Bridge hold

Novem Barbell Club:

Continue Barbell Programming!

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