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WOD112316: Nancy & Isabel


CrossFit Novem: Snatch Warm Up *5 Minutes 1) 1 Hang Muscle Snatch + 1 High Hang Snatch + 1 Hang Snatch @ Light – Moderate (3 sets) *10 Minutes 2) 2 Snatch High Pulls + 1 Hang Snatch + 1 Overhead Squat 4 sets @ AHAP – this is a retest from 11/7 *15 Minutes

CrossFit Novem:

Snatch Warm Up

*5 Minutes

1) 1 Hang Muscle Snatch + 1 High Hang Snatch + 1 Hang Snatch @ Light – Moderate

(3 sets)

*10 Minutes

2) 2 Snatch High Pulls + 1 Hang Snatch + 1 Overhead Squat

4 sets @ AHAP – this is a retest from 11/7

*15 Minutes

*30 Minute Time Cap

Conditioning:

“Nancy”

5 Rounds

400 Meter Run

15 Overhead Squats (95/65#)

*retest from 5/20/16

 

RX+

“Isabel”

30 Snatches (135/95#)

Novem BootCamp:

WOD 1:

3 RFT

25 Jump Squats

25 Burpees

50 Alternating Curtsy Lunges

*15 min cap

WOD 2:

5 MIN AMRAP

5 Push Ups

10 V Ups

 -90 sec rest-

5 MIN AMRAP

5 Ring Rows

10 (5/5) Crab Crunches

Novem Barbell Club:

3 Jerk Grip Overhead Squats
(5) x 3 @ AHAP

1 Hang Snatches (below the knee) + 2 From Power Sn.
(7) x 1 + 2 @ start at 50% – work up to a Max For The Day

2 Push Press + 1 Push Jerk + 1 Split Jerk
(5) x 2 + 1 + 1 @ – working up to a Max For The Day

Back Squat
(5) x 8 @ 65-70%

Conditioning
3 RFT – with total control
10 Sn. RDLs @ (35/25kg)
10 Front Rack Lunges (35/25kg)
(conditionig is not optional and will be done as a class)

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