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WOD052517: Double Duty Dumbbells!


CrossFit Novem:  Snatch 5 Minutes Group Burgener Warmup 1) Power Snatch + OHS (1+1) 3×50% 3×60% 3×70% 3×80% 2) Squat Snatch 3×80% 3×2 at 85% Conditioning: 16 Minute EMOM Min 1: 1 Round of Strict Cindy (5 Strict Pullups+10 Pushups+15 Squats) Min 2: 15/12 Cal Row Min 3: 10 OHS (95/65) Min 4: Rest RX+

CrossFit Novem:

 Snatch

5 Minutes Group Burgener Warmup

1) Power Snatch + OHS (1+1)

3×50%

3×60%

3×70%

3×80%

2) Squat Snatch

3×80%

3×2 at 85%

Conditioning:

16 Minute EMOM

Min 1: 1 Round of Strict Cindy (5 Strict Pullups+10 Pushups+15 Squats)

Min 2: 15/12 Cal Row

Min 3: 10 OHS (95/65)

Min 4: Rest

RX+

16 Minute EMOM

Min 1: 1 Round of Strict Cindy (5 Strict Pullups+10 Pushups+15 Squats)

Min 2: 15/12 Cal Row

Min 3: 10 OHS (135/95)

Novem BootCamp:

WOD 1:

PARTNER COACHING:

3 Min AMRAP

6 Alt KB Snatch (16/1kg)

9 Goblet Squat (16/12kg)

WOD 2:

20 Min AMRAP

20 Thrusters (30/20#)

10 Weighted Step Ups (2 DB)

400M Row

Novem Barbell Club:

Continue Barbell Programming!

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