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WOD042717: Snatch Pulls & Hang Snatches!


CrossFit Novem: Snatch Complex 1 Snatch Deadlift + 1 Hang Snatch High Pull + 1 Hang Squat Snatch (6-8) Working up to a heavy complex Overhead Squat Warm Up *5 Minutes Conditioning: (A) 6 Minute AMRAP 5 Power Snatches (95/65#) 10 Overhead Squats (95/65#) – 2 minute rest – (B) 6 Minute AMRAP 20/18 Cal

CrossFit Novem:

Snatch Complex
1 Snatch Deadlift + 1 Hang Snatch High Pull + 1 Hang Squat Snatch
(6-8) Working up to a heavy complex
Overhead Squat Warm Up
*5 Minutes

Conditioning:

(A) 6 Minute AMRAP
5 Power Snatches (95/65#)
10 Overhead Squats (95/65#)

– 2 minute rest –

(B) 6 Minute AMRAP
20/18 Cal Row or Ride
50 Double Unders

Sub for Dubs = 100 Singles, 25 SSDs

Novem BootCamp:

WOD 1:

For Time

Mile Run, YAY!

WOD 2:

16 Min Infinity Ladder by 4s

Kettle Bell Swings (24/16kg)

Russian Twists

Burpees

*20 Doubles/60 Singles/10 SSD b/n rounds

Novem Barbell Club:

Continue Barbell Programming!

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