WOD053017: Squat Snatches!

CrossFit Novem: Snatch Warmup 2 Rounds 5 Muscle Snatches 5 Snatch High Pulls 5 Power Snatches 5 OHS Squat Snatch Work up to Heavy Single for the day (3 Misses and you are done) If time Permits do 1 @ 90% of that number 25 Minute Total Including Warmup   Conditioning: 8 Minute AMRAP 5 …

CrossFit Novem:

Snatch Warmup

2 Rounds

5 Muscle Snatches

5 Snatch High Pulls

5 Power Snatches

5 OHS

Squat Snatch

Work up to Heavy Single for the day

(3 Misses and you are done)

If time Permits do 1 @ 90% of that number

25 Minute Total Including Warmup

 

Conditioning:

8 Minute AMRAP

5 OHS (115/75)

10 Double Unders

DUs Ascend 10 Reps for each round 10,20,30,40,50,60….

no DUs Do 2x of singles or 1/2 SSD

RX+

8 Minute AMRAP

5 OHS (135/95)

10 Double Unders

DUs Ascend 10 Reps for each round 10,20,30,40,50,60….

Novem BootCamp:

WOD 1:

RETEST DAY!

“BROWNWOOD DALLAS 5- BOOTCAMP STYLE”

For Time

50 Burpees

Then 5 Rounds of:

10 Wall Balls (20/14#)

10 Shoulder-to-Overhead (DBs 30/20#)

10 Pull-Ups

10 Box Jumps (24/20”)

10 Sit-Ups

Then

800 meter Run

WOD 2:

….PLANK OFF!

Max effort plank hold to be retested at the end of the cycle!

Novem Barbell Club:

Continue Barbell Programming!